11
Oct
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