Tuesday 10/05/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
20 Hands from Floor to Jumping Jacks
15 AbMat Sit-ups
10 Hand Release Push-ups from toes or knees
5 Renegade Row to Knee to Chest
Skip 50-100 m
Side Shuffle down and back
Karaoke down and back
10 Slow Boot Strap Squats
10 Dynamic Pigeon Stretches
10 Air Squats
10 Cossack Squats
10 Air Squats
Project Explosive Power Session #1
Banded Back Squats
If possible take from a rack, otherwise perform using a Jerry Rig. Use heavy DB’s and KB’s to set-up. The thicker the band, the more tension, the harder the squat
1×15
2×10
2×7
Workout Prep
Warm-up (No Measure)
5 Kipping Swings on Rings
4 Kipping Pull-ups on Rings
3 Strict Pull-ups on Rings
2 Kipping Muscle-ups on Rings
1 Strict Muscle-up on Rings
Scaled version
5 Ring Rows
4 False-grip Ring Rows
3 Low Ring Transitions
2 Full Muscle-up Transitions
1 Jackie Chan Progression
RX: Metcon (AMRAP – Rounds and Reps)
1 Ring Muscle-ups
5 Air Squats
Every round add 1 MU and 5
Air Squats
AMRAP 12 min.
FIT: Metcon (AMRAP – Rounds and Reps)
2 MU Transitions
4 Air Squats
Every round add 2 MUTs and 4
Air Squats
AMRAP 12 min.
Cooldown
Warm-up (No Measure)
Partner up and spend 2 min. on Over-the-box Stretch.
