Friday 02/19/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

100-m Farmers Carry – single arm

20 Jumping Lunges

10 Suitcase Deadlifts (each side)

20 DB Toe Taps

100-m Farmers Carry – single arm

10 DB Lunges

10 DB Around-the-world Halos(each direction)

40 Single-unders

200-m Run

Project Accessory Work Session #9 – Midline

6 Strict AbMat Sit-ups

12 Alt. Plank DB Taps

12 Alt. Windmills – no load

1 round

8 Alt. Barbell Landmines

8 Barbell Roll-outs

5 sets

Workout Prep

Warm-up (No Measure)

Review the Double-under and Farmers Carry

Using workout modifications:

~ 25-m Farmers Carry (out – left arm)

~ 25-m Farmers Carry (back – right arm)

5 Box Jumps

15 Double-unders

RX: Metcon (Time)

35 Double-unders

100-m SA Farmers Carry (50/35 lb.) – left

15 Box Jumps (30/24 in.)

100-m SA Farmers Carry- right

3 rounds

FIT: Metcon (Time)

50 Single-unders

100-m SA Farmers Carry – left

15 Step-ups

100-m SA Farmers Carry – right

3 rounds
Partially Loaded

35 Double-unders

100-m Farmers Carry (50/35 lb.)

15 Object Jumps or Jump-overs

100-m Farmers Carry

3 rounds