Wednesday 04062022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Station Warm-up

Min. 1: 20 Air Squats

Min. 2: 15 MB Front Squats

Min. 3: 10 MB Cleans

Min. 4: 5 Burpee + MB Cluster (do 1 Burpee + 1 Cluster for each rep)

Project Accessory Session #2

Upper

6 reps Shoulder sequence (each position)

6 Inchworms + Push-up

6 Downdog to Cobra

1 Round

8 x Alt. DB Bicep Curls – each side

8 x Alt. DB Straight Arm Front Raise

4-5 Sets

Workout Prep

Warm-up (No Measure)

10 Hanging Shoulder Shrugs or Shoulder Around-the-worlds

8 Kip Swings

6 Kipping Pull-ups (QUICK SCALE: Pull-up progression: Pulling down on Bar and popping hips up)

4 Chest-to-bar Pull-ups – OR use workout modification here

5 Front Squats

5 Press + 5 Push Press

5 Thrusters

Have them perform as FAST as they can:

10 Thrusters

8 Chest-to-bar Pull-ups

RX: Heavy DB “Fran” (Time)

21-15-9

DB Thrusters (50/35 lb.)

Chest-to-bar Pull-ups

FIT: DB Fran (Time)

21-15-9

DB Thrusters

Jumping Chest-to-bar Pull-ups

Cooldown

Warm-up (No Measure)

Over-the-box Stretch

Lying Internal/External Rotations