Wednesday 01/13/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up Quickly with Roxanne vs. Red Light Game

Play the song “Roxanne.”

Half the class performs 1 Burpee every time the song says “Roxanne.”

Half the class performs 1 Burpee every time the song says “Red Light.”

Partner Mobility

10 reps Partner PVC Complexes , each (can perform alone)

1 min. Over-the-back Stretch , each (use a Post to hold on to)

5 Up/Down Back Bridges, holding partner’s legs (hold a Post instead)

2 rounds

Workout Prep

Warm-up (No Measure)

Review Thrusters and Handstand Push-up

With load:

2-3 rounds

5 reps -Thrusters

5 reps of:

Thrusters

HSPUs

Burpees

RX: Dissected “Seven” (Time)

7 Handstand Push-ups

7 Thrusters (95/65 lb.)

7 Burpees

7 rounds

FIT: Dissected “Seven” (Time)

7 Pike Handstand Push-ups

7 Thrusters

7 Burpees

7 rounds
Partially Loaded

7 Handstand Push-ups

7 DB Thrusters (50/35 lb.)

7 Burpees

7 rounds

Cooldown

Warm-up (No Measure)

Repeat 1 -2 min. Over-the-back Stretch and 1-2 min. Back Bridges