Monday 02/21/2022 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Place an Agility Ladder next to it.

Alongside that, have space to do some Dynamic Drills.

Round 1: Step-up/Down and Forward Running Drills + Bear Crawl

Round 2: Lateral Step-up/Down and Lateral Running Drills + Crab Walk

Round 3: Jump up/Step Down and more Forward Running Drills + Duck Walk

Round 4: Either Jump or Step up/Down and Change of Direction Drills + Lizard Crawl

10 Glute/Ham Raises each

30 sec. Partner Hamstring Stretch each

20 Floor Back Extensions

30 sec. Partner Lying Arm Lifts each

2 rounds (time permitting)

Workout Prep

Warm-up (No Measure)

Empty Barbell and do some good Deadlift reps as a group first, if needed. Then, perform:

5 reps every 90 sec.

* Add 10-20 lb. every 2 min.

6 rounds

Project Open Prep Session #10

5-10 Strict Muscle-ups or 15-20 Strict Pull-ups

* Scale to something challenging.

RX: CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″