Silver Strike CrossFit – Specialized Personal Training

Personal Training

Warm Up: 10 Kb Swings/10 KB Squats x3

Pyramid Front Squats 2-4-6-8-10 and back down

4×10 Kb Box Step Ups

5x Sand bag Lunges (length of Rig)

4×10 Close Grip Bench

4×10 DB Skull Crushers/Diamond Push Ups

100 Ball Slams

75 GHD Sit Ups

Silver Strike CrossFit – Specialized Personal Training

Personal Training

Warm Up: 3 Rounds 10 Kb Swings/10 Cal Bike

2-4-6-8-10 (and back down) Landmine Press (increase weight up to 10 then decrease weight)

4×10 Barbell Upright Row

4×10 DB Fly

DB Curl “Run the Rack” x2 (4×10/1×20) Heavy down to light

2x Axle Bar 21s

100 Plate Russian Twist

100 Banded Pull Aparts

Silver Strike CrossFit – CrossFit

Conditioning

4x200m Sprint (Rest as needed between sprints)

Metcon

Metcon (Time)

For Time:

21 Kb Swings (53/35)

15 Ring Dips

9 Burpees
*25 Double Unders between each round

*Finish with Burpees

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

Metcon (Weight)

15min Emom:

1 Power Snatch/1 Hang Snatch
Record Weight of Snatch

Cash Out

100 Plate Russian Twist

Silver Strike CrossFit – CrossFit

Warm-up

15min Warm Up/Mobility

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Sub 4 Ring Rows/4 Ring Dips for MU

Silver Strike CrossFit – CrossFit

Weightlifting

Back Squat (5-3-1)

Record your 1 Rep

Metcon

Metcon (Time)

5 Rounds for Time:

100m Sprint

10 DB Hang Clean & Jerks (50/35)
5 Reps per side

Silver Strike CrossFit – CrossFit

Weightlifting

Floor Press (5-5-5-5-5)

Increase weight each set

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

100m Walking OH KB Carry (Alt Arms)

12 Wallballs

9 Toes to Bar

6 Hand Release Push Ups

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Skill/Assist/Goal

Silver Strike CrossFit – CrossFit

Open Gym

Strength/Oly/Assist/Skill/Goal

Silver Strike CrossFit – CrossFit

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters Scaled (55+) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 45/35 lb

3 jumping chin-over-bar pull-ups

6 thrusters 45/35 lb

6 jumping chin-over-bar pull-ups

9 thrusters 45/35 lb

9 jumping chin-over-bar pull-ups

12 thrusters 45/35 lb

12 jumping chin-over-bar pull-ups

15 thrusters 45/35 lb

15 jumping chin-over-bar pull-ups

18 thrusters 45/35 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Logo_footer   
    CrossFit Journal: The Performance-Based Lifestyle Resource