Friday 5/8/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

anadian ‘Zoom’ Ro-sham-bo (https://youtu.be/NuiVDy1rGaM)

EVERYONE, performs:

1. Hollow rock

2. Supine plank hold

3. Squat hold

* hold for 20 sec each time

But, the losers have to perform an additional 4 burpees each movement round.

(5-10 min.) Then, using those 3 movements, on your calls;

Box/object jump prep

As a group

10 Stationary lateral step ups each side – keep same foot on the box during all 10 reps.

10 Step ups

10 Jump up step down

5-10 Jumps as they intend to do for the workout

Workout Prep

Warm-up (No Measure)

10 Cals on bike/rower or 20 double-unders

5 KB/DB Deadlifts + 5 russian swings + 5 full swings

5 inchworm + push-up + 5 regular push-up + 5 deficit push-up
Unloaded

20 Toe-taps

5 Split good-mornings + 10 good-mornings

5 inchworm + push-up + 5 regular push-up + 5 deficit push-up

Metcon (Time)

60 Double-unders

60 DB Swing (24/16 kg.)

60 Object Jumps

60 Deficit Push-ups

60 Double-unders
FULLY LOADED

16/12 Cal. Assault Bike

60 KB Swing (24/16 kg.)

60 Box Jump (24/20 in.)

60 Deficit Push-ups

60 Double-unders

UNLOADED

100 Object Toe-taps (https://youtu.be/ZlyppaOVyhQ)

60 Good-mornings

60 Object Jumps

60 Deficit Push-ups

100 Object Toe-taps