Wednesday 10/21/2020 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

100-m Run

10 DB Bent-over Rows

100-m Run

10 DB Deadlifts

100-m Run

10 Burpees

100-m Run

20 Over-the-DB Jumps/Hops

(10 min.) Get Warm with Shoulder Prep in Partners (or turn into individual)

* Do the 1-min. movement one at a time, then the 30-sec. movement together.

1 min. Hanging Thoracic Stretch (https://youtu.be/AszNbssLC9Q), each

30 sec. Chin-over-bar Hold, each

1 min. Partner Wall Slides (https://youtu.be/TVVW8SIA-XI), each

30 sec. Around-the-worlds—shoulders (https://youtu.be/Cn9peRodgss) (Scale to Scap Circles or Plate Shrugs)

1 min. Over-the-shoulder Stretch (https://youtu.be/WrW6ish64Po), each

30 sec. Jumping Muscle-ups

Workout Prep

Warm-up (No Measure)

3 Stations for 10+ min. (allow 3+ min. per movement)

5 Box Muscle-up Transitions (make easier by putting more of your feet on the ground)

5 Banded Muscle-up Transitions (https://youtu.be/ilyMmKbP-Ro)

5 Feet-on-box Muscle-ups (https://youtu.be/Y_mgtUPuZ_8) (scale up to Jackie Chan Muscle-up (https://youtu.be/4kjFX8qTRGE) Transitions)

Finish with 3-5 challenging Muscle-ups (Kipping, Strict, Banded, etc.) or use workout modification here.

Use an empty Barbell/PVC and break the movement into:

Sumo Deadlift—High Pull—SDHP

Metcon (AMRAP – Rounds and Reps)

16 Ring Muscle-ups

With time remaining in 4 min., perform AMRAP SDHPs (95/65 lb.)

12 Ring Muscle-ups

With time remaining in 3 min., perform AMRAP SDHPs

9 Ring Muscle-ups

With time remaining in 2 min., perform AMRAP SDHPs
Partially Loaded

16 Renegade Row + Push-up

With time remaining in 4 min., perform AMRAP DB SDHPs (95/65 lb.)

12 Renegade Row + Push-up

With time remaining in 3 min., perform AMRAP DB SDHPs

9 Renegade Row + Push-up

With time remaining in 2 min., perform AMRAP DB SDHPs

1 Renegade Row each side + 1 Push-up = 1 rep

Switch arms as needed for SDHP.