Wednesday 03/03/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Get Warm Quick!
15-12-9
Air Squats
MB Push Presses
Lying MB Throws
Shoulder Prep
Using fractional Plates, perform: Shoulder Warm-up Complex 1
10 Small circles forward and back
10 Big circles forward and back
10 Vs
10 Scarecrows
10 Weighted or unweighted Wall Slides
2 sets
Workout Prep
Warm-up (No Measure)
Ring Dip Skill Work
10-sec. Top of Ring Dip Hold (Quick Scale: Plank Hold)
10-sec. Bottom of Ring Dip Hold (Quick Scale: Feet on ground)
2 sets
5 Ring Dip Negatives (3-sec. tempo)
5 Strict Dips (Quick Scale: Box Dips)
2 sets
5-10 Kipping Ring Dips
2 sets
* Rest as needed between all sets.
Review and Prep for Thrusters
3×7 Thrusters (unbroken)
9 Wall Balls
6 Ring Dips
9 Thrusters
6 Ring Dips
RX: Metcon (Time)
21-15-9
Wall Balls (20/14 lb.)
Ring Dips
Rest 2 min.
15-12-9
Thrusters (115/75 lb.)
Ring Dips
FIT: Metcon (Time)
21-15-9
Wall Balls
Box Dips
Rest 2 min.
15-12-9
Thrusters
Box Dips
Partially Loaded
21-15-9
Single DB Clusters (45/25 lb.)
Box/Object Dips
Rest 2 min.
15-12-9
DB Thrusters
Box/Object Dips
