Friday 07/02/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm – Shoulder Burner

45 sec.—15 sec. rest—30 sec.—15-sec. rest—15 sec.—15-sec. rest

Kickbacks

Plank Get-up Get-downs

Handstand Walking Practice

Wall-facing L Holds

Handstand Kick-up a little away from the Wall and Walking one hand into the Wall

Workout Prep

Warm-up (No Measure)

Review the OH Carry and Renegade Row

While P1 performs 10 DB Rows on each side, P2 holds the DB (light) in a single-arm overhead position. They switch arms when their partner switches sides on the Rows.

Switch

While P1 performs a 100-m DB Overhead Carry, P2 performs 10 Sit-ups.

Switch

While P1 performs a 100-m Waiter Carry, P2 performs 10 DB Rows on each side with their workout weight.

Switch

RX: Metcon (AMRAP – Rounds and Reps)

100-m Single-arm DB Overhead Carry – Right (40/25 lb.)

12 DB Renegade Rows – Right

24 AbMat Sit-ups

12 DB Renegade Rows – Left

100-m Single-arm DB Overhead Carry – Left

AMRAP 15 min.

FIT: Metcon (AMRAP – Rounds and Reps)

100-m Single-arm DB Overhead Carry – Right

12 DB Renegade Rows – Right

24 AbMat Sit-ups

12 DB Renegade Rows – Left

100-m Single-arm DB Overhead Carry – Left

AMRAP 15 min.
Partially Loaded

100-m Single-arm DB Overhead Carry – Right (40/25 lb.)

12 DB Renegade Rows – Right

24 AbMat Sit-ups

12 DB Renegade Rows – Left

100-m Single-arm DB Overhead Carry – Left

AMRAP 15 min.

Cooldown

Warm-up (No Measure)

Row an easy 500 m at chatting pace to cool down.