Wednesday 08/25/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

In teams of 3:

A) Running drill (timer)

B) Gymnastics Rings

C) Dynamic mobility

A) 100-m Jog

B) False-grip Ring Rows

C) Air Squat to Up-and-over Fence

A) 50-75 ft. High Knees + 50-75 ft. Butt Kickers

B) Dip Support

C) Long Lunges

A) 50-75 ft. Side Shuffle + 50-75 ft. Side Shuffle x 2

B) Ring Dip Negatives OR Jumping Dips

C) Calf Raises

A) 50-75 ft. Back Pedal, touch ground, Run forward x 2

B) MU Transition on Rings

C) Flagpole Stretch

Workout Prep

Warm-up (No Measure)

Prep Workout Movements with a Barbell

10 Deadlifts

8 Bent-over Rows

6 Hang Power Cleans

6 Hang Power Cleans

2-3 reps of Muscle

5-7 BB Hang Power Cleans

RX: Running Nasty Girls (Time)

400-m Run

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135/95 lb.)

3 rounds

FIT: Running Nasty Girls (Time)

400-m Run

35 Air Squats

7 Jumping Muscle-ups

10 Hang Power Cleans

3 rounds

Cooldown

Warm-up (No Measure)

Project Recovery Session #12

10 Alt. Leg extended holds

20 Leg pulses

20 Leg lift circles

20 Hip bridge single leg circles

Rest

3 Sets