21
Sep
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