Monday 01/11/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Sweaty in Partners (one light DB per pair)

30 sec. – 7 Air Squats

30 sec. – 7 Kick-backs

30 sec. – 5 DB Goblet Squats

30 sec. – 5 Single-arm Deadlifts (each side)

30 sec. – 3 Push-ups

30 sec. – 3 Single-arm DB Hang Squat Cleans (each side)

Workout Prep

Warm-up (No Measure)

P1: 10 Clean Deadlifts

P2: Dynamic Alt. Pigeon Stretch

Switch

P1: 10 Front Squats

P2: Alternating Groiners

Switch

P1: 5 Hang Power Cleans + 5 Hang Squat Cleans

P2: Bootstrap Stretch

Switch

P1: 5-7 Squat Cleans

P2: Sit at bottom of Squat and shift from side to side (open up ankles)

Switch

Add weight each set, Clean sets:

1-2 sets x 3 reps

1-2 sets x 2 reps

2-3 sets x 1 rep

With DB:

5 Squats + 5 Bar-facing Burpees

RX: Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

RX: 18.2 B (Weight)

1-rep Max Clean
12 min. to complete both workouts

FIT: Crossfit Games Open 18.2 Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

FIT: 18.2 B (Weight)

1-rep Max Clean
12 min. to complete both workouts

Warm-up (No Measure)

Partially Loaded

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell Squats (35/20 lb.)

DB-facing Burpees

Then:

Max DB Squat Cleans in time remaining in 12 min.

* Use heaviest load possible.