Tuesday 5/26/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1 min. Of row or fast feet (https://youtu.be/Oue3YnffehE)
10 Plate/Db segmented push-ups
10 Burpees
1 min. Of row or fast feet
50 m Waiter’s walk w. Plate/DB (Right)
50m Waiter’s walk w. Plate/DB (Left)
10 Plate/db halos (https://youtu.be/LlJ85RZaXuI)
1 min. Of row or fast feet
10 Plate/DB/db strict presses
10 Shoulder shrugs (https://youtu.be/HsZRfZ13hTI)
Workout Prep
Warm-up (No Measure)
Everyone
PVC or broomstick:
Flagpole Stretch (20-30 sec, alt top hand)
5 Strict Press
5 Push Press
5 Push Jerk
Empty Barbell:
5 Strict Press
5 Push Press
5 Behind the Neck Push Press
5 Behind the Neck Split Jerk (emphasize vertical bar path here)
5-10 Split Jerk
FULLY LOADED
Lifting Work Sets
Spend some time here working up to their starting weight with sets of 5-5-3-3-1-1.
To keep everyone together, have them perform a set every 4 min.
PARTIALLY LOADED
8-7-6-5-4
DB Split Jerk
* Rest between sets as needed.
FULLY AND PARTIALLY LOADED
10 Single-unders
2 Devils press (https://youtu.be/qcD165FQowU)
20 Single-unders
3 Devils press
Add 10 single-unders and 1 devils press each round.
AMRAP 6 min.
UNLOADED
5 x Handstand Holds (5 sec.)
5 x Pike push-up – or negative lowers
5 x Strict HSPU – or use mod here.
* Rest between sets as needed
10 Object toe-taps (https://youtu.be/ZlyppaOVyhQ)
2 Burpee
20 Object toe-taps
3 Burpee
Add 10 toe-taps and 1 burpee each round.
AMRAP 6 min.
Split Jerk (1-1-1-1-1-1-1)
FULLY LOADED
* Optional Finisher
DB Split Jerk (AMRAP – Reps)
30 sec. On/30 sec. Off
7 Rounds
PARTIALLY LOADED
Strict Handstand Push-up (AMRAP – Reps)
30 sec. On/30 sec. Off
7 Rounds
UNLOADED
