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