Wednesday 11/03/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Grab a Partner and a MB

Run 200 m

5 MB Deadlifts + 5 MB Hang Power Cleans

5 MB Front Squats + 5 MB Presses

10 MB Thrusters

Run 200 m

Review the Wall Climb

5-7 Kick-backs

5-7 Push-ups

20 Shoulder Taps

3 Partial Wall Climbs

2 Wall Climbs

Workout Prep

Warm-up (No Measure)

Review the Ring Dip

1 set: 15 sec. Dip Support

1 set: 15 sec. Bottom of Dip

2 reps: 1 Dip Negative

Review Ring-Dip Kip

2 sets: 3-5 Ring Dips

Review the Push Press and Thruster

With an empty Barbell, lead athletes through:

5 Front Squats

5 Strict Presses

5 Push Presses

5 Thrusters

6 Push Presses

4 Thrusters

10 Wall Balls

8 Push-ups

6 Push Presses

4 Ring Dips

2 Thrusters

1 Wall Climb

RX: Metcon (Time)

60 Wall Balls (20/14 lb.)

50 Push-ups

40 Push Presses (95/65 lb.)

30 Ring Dips

20 Thrusters

10 Wall Climbs

FIT: Metcon (Time)

50 Wall Balls

40 Push-ups

30 Push Presses

20 Box Dips

10 Thrusters

5 Wall Climbs

Cooldown

Warm-up (No Measure)

Bike

Child’s Pose

Cat/Camel Twerk

Bike

Wall-facing Stretch

Samson Stretch