8
Feb
Monday 02/08/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
The format works as follows: Round 1/Round 2/Round 3
High Knees/Jumping Jacks/DB Toe Taps
Air Squats/Jumping Squats/Goblet Squats
Butt-kickers/Toe Walk + Heel Walk /Skip for height
DB Strict Presses/DB Good Mornings/DB Slams
Set up a 200-m course with a 100-m halfway point. Athletes will Run 100 m out and back 3 times.
Round 1: Easy/moderate pace
Round 2: Moderate pace
Round 3: Target pace
* Rest as needed between intervals.
Workout Prep
Warm-up (No Measure)
Review the Hang DB Power Snatch and DB Thruster
8 Hang DB Power Snatches
8 DB Thrusters
2 sets
RX: Metcon (Time)
Run 800 m
Then, perform 3 rounds:
16 DB Hang Power Snatches (50/35 lb.)
16 DB Thrusters (double DB)
Then,
Run 800 m
FIT: Metcon (Time)
Run 800 m
Then, perform 3 rounds:
12 DB Hang Power Snatches
12 DB Thrusters (double DB)
Then,
Run 800 m