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