Wednesday 09/30/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Sit-up to Pike and Sit-up to Straddle (https://youtu.be/e3jkJND3sCI) (each)

20 PVC Good Mornings

10 Hand-release Push-ups

20 PVC Around-the-worlds (10 each direction)

10 Parallette Pass-throughs

AMRAP 7 min.

Wall Climb (https://youtu.be/UlIzMa6Eiz8) + Clapping Push-up Prep (https://youtu.be/7KTVHA4FIXo)

Wall Climb: Feet-elevated Shoulder Taps—Halfway up the wall—Hold—Wall Climb (reps)

Clapping Push-up: Against the wall—Against a Box/GHD (lower object)—Knees—Toes

Workout Prep

Warm-up (No Measure)

Let athletes practice for 5 min. Expose them to a full range of motion and load (only if movement is performed well).

2 Wall Climbs

4 Clapping Push-ups

6 Parallette Pass-throughs

8 Weighted GHD Sit-ups

10 Weighted Hip Extensions

Metcon (Time)

10 Wall Climbs (https://youtu.be/UlIzMa6Eiz8)

20 Clapping Push-ups

30 Parallette Pass-throughs

40 Weighted GHD Sit-ups (20/14 lb.)

50 Weighted Hip Extensions (20/14 lb.)
Partially Loaded

10 Wall Climbs

20 Clapping Push-ups

30 Kick-Backs (https://youtu.be/EbllxEAyQ6M)

40 Double DB Heel Taps

50 DB Good Mornings (50/35 lb.)