Tuesday 10/05/2021


Tuesday 10/05/2021

Silver Creek Crossfit – CrossFit


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




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.


Warm-up (No Measure)

Partner up and spend 2 min. on Over-the-box Stretch.