Wednesday 05/19/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

100-m Farmers Carry – Single arm

10 KB Lunges

10 KB Deadlifts

20 KB Toe Taps

100-m OH Carry – Single arm

10 KB Lunges

10 KB Russian Swings

20 KB Toe Taps

100-m KB Front-rack Carry – Single arm

Project Ring Work Session #8

10 False-grip Ring Rows

10 Ring Push-ups

1-2 rounds

6 Russian Dips

6 Banded Ring Pull-downs

Rest

5 rounds

Project Squat Session #8

10 Cossack Squats + 5 sec. Pause each rep (5 each side)

10 Wall Squats (slow controlled)

3 rounds

Workout Prep

Warm-up (No Measure)

Review the Back Squat

6 Back Squats

50-m KB Carry

2 sets

RX: Metcon (Time)

12 Back Squats (95/65 lb.)

100-m Single KB Carry (anyhow) (24/16 kg)

5 rounds

FIT: Metcon (Time)

10 Back Squats

100-m Single KB Carry (anyhow)

5 rounds
Partially Loaded

DB: 65/45 lb.

Cooldown

Warm-up (No Measure)

Hump Day Pump Day – With an empty Barbell, perform the 21 Gun salute:

7 reps from the bottom going only halfway up

7 reps from the top going only halfway down

7 full reps

3 sets