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
Open Gym
Strength/Oly/Skill/Assist/Goal
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
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
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
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/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.
