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