Friday 07/09/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up with a Light KB
20 High Knees
10 KB Good Mornings
20 Butt Kickers
10 Jefferson Curls
20 Toe Walks
5 Inchworms
20 Heel Walks
Running Prep and Pacing
100-m Jog, rest 30 sec.
100-m Run, rest 1 min.
100-m Run, rest 1 min.
400-m Run at workout pace
Workout Prep
Warm-up (No Measure)
Halos
Single-arm Strict Presses
Deadlifts
Single-arm Russian Swings
Double-arm Russian Swings
Full Swings
RX: Metcon (Time)
800-m Run
60 KB Swings unbroken (20/12 kg)
Rest 1 min.
600-m Run
50 KB Swings unbroken
Rest 1 min.
400-m Run
40 KB Swings unbroken
Rest 1 min.
200-m Run
30 KB Swings unbroken
FIT: Metcon (Time)
800-m Run
60 Russian Swings
Rest 1 min.
600-m Run
50 Russian Swings
Rest 1 min.
400-m Run
40 Russian Swings
Rest 1 min.
200-m Run
30 Russian Swings
Partially Loaded
800-m Run
60 DB Swings unbroken (40/25 lb.)
Rest 1 min.
600-m Run
50 DB Swings unbroken
Rest 1 min.
400-m Run
40 DB Swings unbroken
Rest 1 min.
200-m Run
30 DB Swings unbroken
* Use 1 DB for the Swings
