Wednesday 05/05/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Project Ring Work Session #2
Prep
6 Strict Burpees – 6 points: Squat, Plank, Bottom Push-up, Plank, Jump back into Squat, Jump
6 Sit-up to Straddle
6 Strict Burpees
6 Sit-up to Pancake
6 Strict Burpees
6 Strict Sit-ups
Midline
10 Slow Long Ring Push-outs
30-sec. L-sit Hold
Rest
4-5 sets
Project Squat Session #2
10 Cossack Squat + 5-sec. Pause at each rep (5 each side)
10 Wall Squat (slow controlled)
3 rounds
Hip/Jumping Prep
Work on finding their highest Seated Box Jump.
Workout Prep
Warm-up (No Measure)
Review the Wall Ball
5 Burpees
10 Wall Balls
5 Box Jumps
RX: Metcon (AMRAP – Rounds and Reps)
Min. 1: 15 Burpees
Min. 2: 15 Wall Balls
Min. 3: 15 Box Jumps (24/20 in.)
Min. 4: Rest
3 rounds
FIT: Metcon (AMRAP – Rounds and Reps)
Min. 1: 8 Burpees
Min. 2: 8 Wall Balls
Min. 3: 10 Step-ups
Min. 4: Rest
3 rounds
Partially Loaded
Min. 1: 15 Burpees
Min. 2: 10 Single DB Clusters
Min. 3: 15 Object Jumps
Min. 4: Rest
3 rounds