Wednesday 02/17/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
P1: 1 min. Bike (slow pace)
P2: Long Lunge Sequence (hold each stretch for 10-15 sec.)
Switch
P1: 1 min. Bike (moderate pace)
P2: 30 sec. MB Bear Hug March + 30 sec. MB OH Hold
Switch
P1: 1 min. Bike (fast pace)
P2: 12 MB Bear Hug Lunges + 12 MB OH Lunges
Switch
Toes-to-bar and Knees-to-elbow Prep
30 sec. Hang on Pull-up Bar
10 sec. Rest
30 sec. Ankle Tap and Bent Knee Crunch
10 sec. Rest
2 rounds
8 Kip Swings
4 Strict Toes-to-bars
2 rounds
4 Toes-to-bars
4 Knees-to-elbows
2 Unbroken Toes-to-bars + 2 Knees-to elbows
2 rounds
Workout Prep
Warm-up (No Measure)
Review the MB Lunge
Project Accessory Work Session #8 – Upper
6 reps Shoulder Sequence (each position)
6 Inchworms + Push-up
6 Down Dog to Cobra
1 round
8 x Alt. DB Bicep Curls – each side
8 x Alt. DB Straight-arm Front Raises
4-5 sets
RX: Metcon (Time)
12/8-cal. Assault Bike
24 Knees-to-elbows
48 MB Hug Walking Lunges (20/14 lb.)
24 Toes-to-bars
48 MB OH Lunges
12 x 1 Knees-to-elbow + 1 Toes-to-bar
48 MB Hug Walking Lunges
12/8-cal. Assault Bike
FIT: Metcon (Time)
9/6-cal. Assault Bike
24 Hanging Knee Raises
48 MB Hug Walking Lunges
24 Wall-lying Hands-to-feet
48 MB OH Lunges or Front-rack Lunges
24 Sit-ups
48 MB Hug Walking Lunges
9/6-cal. Assault Bike
Partially Loaded
Run 200 m
24 V-ups
48 DB Hug Walking Lunges (45/25 lb.)
24 Wall-lying Hands-to-feet
48 DB OH Lunges (single DB OH)
24 Sit-ups
48 DB Hug Walking Lunges
Run 200 m