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