Wednesday 09/22/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Downward Dog to Cobra and back

20 Shoulder Taps

10 Slow KB Bent-over Rows

50-m KB Overhead Carry

3 rounds

Project Upper Body Accessory Session #10

Bodyweight

6-8 x 3010 Tempo Strict Handstand Push-up

6-8 x 3010 Tempo Strict Pull-ups

3-5 sets

Workout Prep

Warm-up (No Measure)

Rope Climb Review

Spanish Wrap

Russian Wrap

Review Overhead Lunge and Handstand

Round 1:

1 Rope Climb

30-sec. Handstand Hold

6 Overhead Lunges

Round 2:

1 Rope Climb

5 Handstand Negatives

6 Overhead Lunges

Round 3:

1 Rope Climb

5-10 Strict HSPUs

6 Overhead Lunges

Round 4:

1 Rope Climb

5-10 Kipping HSPUs

6 Overhead Lunges

RX: Yikes! (Time)

10 Rope Climbs

20 Overhead Barbell Lunges (135/95 lb.)

30 HSPUs

FIT: Metcon (Time)

10 Seated Rope Climbs

20 Overhead Barbell Lunges

30 Pike HSPUs

Cooldown

Warm-up (No Measure)

Iron Cross Nerve Flossing

Pigeon Stretch plus Lacrosse Ball