Wednesday 12/30/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm in Partners (or as an individual)

On a Bike or SkiErg (or modify to 10 Air Squats + 10 Push-ups for 1 min.):

Complete 4-5 x 1-min. intervals. While one person works, the other rests.

Workout Prep

Warm-up (No Measure)

Prep for Gymnastics Movements (they can do this in partners, I-go-you-go style)

Write the following movements on the board and after briefing, give them 10+ min. to complete:

1. 3 x Max Handstand Hold (Find a scale—up or down—that is challenging for 30 sec.: Wall Facing, Freestanding, Half Handstand, etc. The rest between each attempt should be no more than 30 sec. The second and third attempts shouldn’t last as long as the first.)

2. 6 x Jumping Muscle-ups (These should be manageable for everyone.)

3. 3 x Strict or Negative HSPU (QUICK SCALE: Pike Push-ups)

4. 3 x Strict Ring Muscle-ups (QUICK SCALE: Harder version of the Jumping Muscle-up)

5. 3 x Strict HSPU + 3-sec. pause at the bottom (QUICK SCALE: 2 Box Round-the-worlds with feet on Box, not knees)

6. 3 x 1 Muscle-up + 2 Ring Dips (QUICK SCALE: Perform 3 reps of their workout modification for the Muscle-ups)

7. 5 HSPUs or workout modification

6 Deadlifts

3 Squat Cleans (Power Cleans for fitness)

1 round

4 Deadlifts

2 Squat Cleans

2 rounds

2 Deadlifts

1 Squat Clean

3 rounds

1 Deadlift

As many rounds as it takes to find their workout weight.

Metcon (Time)

Partner “King Kong”

1 Deadlift (315/225 lb.)

2 Muscle-ups

3 Cleans (185/135 lb.)

4 Handstand Push-ups

8 rounds

* Muscle-ups and HSPUs

performed in sync

* Split weightlifting movements

as needed
Partially Loaded

* Use heaviest DB possible for Deadlifts