Wednesday 05/12/2021 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Mobilize Hips and Front Rack

5-10 reps Long Lunge Sequence

5-10 reps Split-stance T-spine Rotation

30 sec. per side Front-rack PVC Stretch

2-3 rounds

Workout Prep

Warm-up (No Measure)

Review the Front Squat

Front Squat:

7 reps

2×5 reps

2×3 reps

Perform 1 set every 3-4 min.

Project Ring or Squat Work

Project Ring Work #5

Muscle-up – Pull + Push

Perform 5-8 reps of each movement x 2 sets.

Kneeling Muscle-up Transitions – set the Rings about an arm’s reach.

a. Scale the height of the Ring set-up, to allow for more support from the lower body.

OR 1. Box Transition + Dip Out

b. Scale height of Box.

c. Scale further to Ring Dip work – use a Band or Jump to Negative to practice the Dip.

2. Jackie Chan Transition

a. Scale back to a Seated Transition. Same aggression, just Seated, or back to kneeling but with more power.

3. PVC Banded Pull-down

a. Scale with a lighter Band.

Project Squat #5

20 sec. Squat Hold/10 sec. Rest

4 rounds

20 sec. Jiu-Jitsu Drill/10 sec. Rest

4 rounds

20 sec. Air Squats/10 sec. Hold at bottom of Squat

4 rounds

20 sec. Squat Hold/10 sec. Rest

4 rounds

20 sec. Jiu-Jitsu drill/10 sec. Rest

4 rounds

20 sec. Air Squats/10 sec. Hold at bottom of Squat

4 rounds

Optional Finisher

Tabata Row, Bike, or Ski.