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