Friday 07/31/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

In Groups of three

Person 1: Row 15 Cal

Person 2: 10 x 1 Leg up and over fence (both sides) + 2 squats in between.

Person 3: 40 Mountain Climbers

EMOM

3 Rounds each

1 min. each side hip flexor pole stretch or simple couch stretch

https://youtu.be/AITFkbjwE74

1 min. each side dynamic pigeon stretch

https://youtu.be/coEIZWJYBkM

Workout Prep

Warm-up (No Measure)

4 Front Squat, with the last squat having a 5 sec. pause in the bottom position.

EMOM 7 min.

– Add load every set or every other set.

Metcon (Time)

Max 1-k Row

Rest 3 min.

Max Set Front Squats (115/75 lb.)

Rest 3 min.

Max 500-m Row

Rest 2 min.

Max Set Front Squats (115/75 lb.)

Rest 2 min.

Max 250-m Row

Rest 1 min.

Max Set Front Squats (115/75 lb.)

* Without putting Barbell down
Partially Unloaded

Max 1k Run

Rest 3 min.

Max Set DB Front Squat

Rest 3 min.

Max 400 m Run

Rest 2 min.

Max Set DB Front Squat

Rest 2 min.

Max 200 m Run

Rest 1 min.

Max Set DB Front Squat