Friday 07/09/2021

8
Jul

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