Tuesday 10/12/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Shuttle Run Warm-up

Project Explosive Power Session #5

Find a max-height Seated Box Jump

30 High Knees

20 Speed Skaters

10 Tuck Jumps

5 Kneel to Jump land

5 Box Jumps

10-min. clock, establish a max-height Seated Box Jump

1 x 1-min. Handstand Hold

2 x Wall Climbs

3 x Shoulder Around-the-worlds

4 x Downward Dog to Cobra

5 x Long Ring Pushouts

1 round

Workout Prep

Warm-up (No Measure)

5×3 Strict HSPUs

6 HSPUs

8 Shuttle Runs

20 Double-unders

RX: Metcon (AMRAP – Rounds and Reps)

10 HSPUs

10 Shuttle Sprints (20 m)

20 Double-unders

AMRAP 10 min.

* 5×3 Strict HSPUs to start

FIT: Metcon (AMRAP – Rounds and Reps)

10 Pike Push-ups

10 Shuttle Sprints (20 m)

30 Single-unders

AMRAP 10 min.

* 5×3 Strict Pike Push-ups to start

Cooldown

Warm-up (No Measure)

Under-the-body Shoulder Stretch

Downward Dog into Cobra