Wednesday 11/24/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Lacrosse Ball in the shoulder blades
Banded Shoulder Stretches
Calf Stretches
Hanging Thoracic Stretch
Shoulder and Leg Round-the-worlds
1-min. Station Rotations:
Single-unders
Row
Candlestick
Plank Shoulder Taps
2 rounds
Workout Prep
Warm-up (No Measure)
Mini Tabata to prep for Pull-ups:
20 sec. on/10 sec. off for the following (2 rounds of each movement):
1. Jump and hold position at the top of the Pull-up Bar
2. Jump to slow Negative Lower
3. Strict Pull-ups
4. Kipping Swings
5. Kipping Pull-ups
6. Chest-to-bar Pull-ups
3 x Tabata intervals for Double-unders
RX: Metcon (Time)
100 Double-unders
15 Strict Pull-ups
80 Double-unders
20 Chest-to-bar Pull-ups
60 Double-unders
25 Pull-ups
FIT: Metcon (Time)
100 Fast Feet
15 Strict Ring Pull-ups
80 Fast Feet
20 Ring Rows
60 Fast Feet
25 Jumping Pull-ups
Cooldown
Warm-up (No Measure)
5-10 reps Down Dog + Under-the-body Thoracic Stretch + Cobra