Monday 01/24/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Burpee Warm-up

Have everyone perform AMRAP Burpees in 1 min.

Then, have them half that score and perform that number every 30 sec. for up to 10 rounds, or whenever they start to fail.

10 reps of both Hip Flow #2 and Short Ninja Flow

Workout Prep

Warm-up (No Measure)

Review all DB movements with a load one weight lighter than their workout weight.

Deadlifts—Thrusters—Squat Cleans—Devil’s Presses

50 Single-unders

5 Deadlifts + 5 Squat Cleans

30 Single-unders + 20 Double-unders

5 Thrusters + 5 Devil’s Presses

50 Double-unders

RX: Metcon (AMRAP – Rounds and Reps)

Long

“Triple D”

20 DB Deadlifts

50 Double-unders

20 DB Thrusters

50 Double-unders

20 Burpees

50 Double-unders

20 DB Squat Cleans

50 Double-unders

20 DB Devil’s Presses

AMRAP 24 min.

DB: 50/35 lb.

FIT: Metcon (AMRAP – Rounds and Reps)

Long

“Triple D”

20 DB Deadlifts

50 Single-unders

20 DB Thrusters

50 Single-unders

20 Burpees

50 Single-unders

20 DB Power Cleans

50 Single-unders

20 DB Devil’s Presses

AMRAP 24 min.

DB: 35/15 lb.