Friday 11/06/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
“Death by Cals”
With a continuously running clock, perform 5/3 calories the first minute, 6/4 calories the second minute, 7/5 calories the third minute, and so on, continuing to add 1 calorie each minute until you cannot complete them in the allotted time. Put a 10-min. time cap on this. Athletes will finish at the round of 15/13 cals.
Project Strongman Session #3
Max Load Double Barbell Farmers Carry for 50 m
Workout Prep
Warm-up (No Measure)
10 OH Squats (empty Barbell)
10 Box Step-ups
10 OH Squats (workout weight)
10 Box Jumps
Then, perform:
12/9 calories (hard effort)
10 OH Squats
10 Box Jumps
Metcon (AMRAP – Rounds and Reps)
5-min. Bike (cal.)
Then, straight into:
10 Box Jumps (24/20 in.)
10 OH Squat (75/55 lb.)
AMRAP 10 min.
* Project Strongman
400-m Run
200 Single-unders
Then, straight into:
10 Object/DB Jump-overs
10 Single-arm DB OH Squats
AMRAP 10 min.
* Switch arms as needed.
