Tuesday 07/28/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
As a group, start with this sequence:
4-6 reps Down Dog + Cobra Pose + Groiner + Sun Salute
4-6 reps Quick ninja flow https://youtu.be/qy3h0tPgCKA
* Switch legs on the Groiner/Sun Salute each rep.
Workout Prep
Warm-up (No Measure)
10 Lunges
10 Supported Pistols
10 Pistols – or attempts
10 Weighted Pistols – or attempts
10 OH Pistols – or attempts
30-sec. Front-rack Hold with an empty Barbell
30 Single-unders
20-sec. Front-rack Hold – increase load
10 x 1 Double-under + 10 Single-unders
10-sec. Front-rack Hold – use workout load
30 Double-unders
Metcon (Time)
30 Double-unders
3-min. Barbell Front-rack Hold (135/95 lb.)
30 DB SA OH Weighted Pistols (25/15 lb.)
60 Double-unders
2-min. Barbell Front-rack Hold
20 DB SA OH Weighted Pistols
90 Double-unders
1-min. Barbell Front-rack Hold
10 DB SA OH Weighted Pistols
Partially Unloaded
30 Double Unders
3 min. DB Front Rack Hold
30 DB SA OH Weighted Pistols
60 Double Unders
2 min. DB Front Rack Hold
20 DB SA OH Weighted Pistols
90 Double Unders
1 min. DB Front Rack Hold
10 DB SA OH Weighted Pistols
