Wednesday 02/10/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Team Warm-up
Perform as a chipper in teams of 3:
60-cal. Row/Bike (cap at 4 min.) * or Mountain Climbers
60 Ring Rows * or DB Renegade Rows
60 Walking Lunges
60 Jumping Pull-ups * or Standing DB Rows
60 Split Squats (reps counted per leg)
30 Pull-up Negatives* or DB Chainsaws
60 Air Squats
Workout Prep
Warm-up (No Measure)
Project Accessory Work Session #5 – Upper
6 reps Shoulder Sequence (each position)
6 Inchworms + Push-up
6 Down Dog to Cobra
1 round
6-8 x 3010 Tempo Strict Handstand Push-up (3 sec. down, 0 pause, 1 sec. up, 0 pause)
6 x Prone Bench DB Flies
3-5 sets
RX: Metcon (Time)
50 Air Squats
10 Strict Pull-ups
3 rounds
FIT: Metcon (Time)
40 Air Squats
10 Strict Ring Rows
3 rounds
Partially Loaded
40 Air Squats
20 Alt. Renegade Rows (50/35 lb.)
3 rounds
Cooldown
Warm-up (No Measure)
1 min. Barbell Quad Rollout (each leg)
1 min. Foam Roll Lats (each side)
1 min. Couch Stretch (each leg)
1 min. Frog Stretch