Tuesday 11/24/2020


Tuesday 11/24/2020

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Play Musical Mountain Climbers. Have athletes perform Mountain Climbers. Every time you turn the music off, they have to perform 5 Push-ups.

With any time remaining, have them perform:

10 Short Ninja Flow (https://youtu.be/qy3h0tPgCKA)

Workout Prep

Warm-up (No Measure)

10 Pronated Ring Rows

10 Supinated Ring Rows

10 Scap Pull-ups (Shrugs while hanging on the Bar)

10 Kip Swings

Pull-up grips: overhand, underhand, and mixed grip (review and have people play around with each)

Pull-up Prep and Work Up to a Heavy 1-rep Weighted Pull-up

5 Pull-up Negatives (scale to Jumping plus a Negative)

5 Body-weight Pull-ups (kipping or strict) (scale to Barbell-on-rack standing Pull-ups)

2 x 5 Weighted Pull-ups

1 x 3 Weighted Pull-ups

Use DB weight and perform:

10 SA Front Squats – 5 each arm

10 SA Thrusters – 5 each arm

5 Pull-ups

10 SA Thrusters – 5 each arm

Fran – Version 66 (Time)


Weighted Pull-ups (40/25 lb.)

DB SA Thrusters (40/25 lb.) – each side


* Work up to a heavy 1-rep Weighted Pull-up first
Partially Loaded


DB High Pulls (40/25 lb.) – each side

DB SA Thrusters (40/25 lb.) – each side

DB Hang Power Snatches – each side