20
Mar
Monday 03212022
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up Like a Kid!
– Regular two-footed Jumps
– Running Man (single-footed Jumps)
– 180-degree Jumps
– 360-degree Jumps
Double-under/Hold Prep
10 unbroken Double-unders + Plank Hold
20 unbroken Double-unders + + Plank Hold
30 unbroken Double-unders + + Plank Hold
40 unbroken Double-unders + + Plank Hold
Workout Prep
Warm-up (No Measure)
Deadlift and Hang Power Clean Review
5 Deadlifts + 30-sec. Hold at top of Deadlift + 3 Hang Power Cleans + 30-sec. Hold at top of Clean
Rest up to 2 min.
4-5 rounds
RX: Metcon (AMRAP – Rounds and Reps)
20 Double-unders
8 Deadlifts (115/75 lb.)
4 Hang Power Cleans
AMRAP 8 min.
FIT: Metcon (AMRAP – Rounds and Reps)
40 Single-unders
8 Deadlifts
4 Hang Power Cleans
AMRAP 8 min.
Cooldown
Warm-up (No Measure)
3+ min. Lie with legs up the Wall and arms overhead on ground
2+ min. Quad Stretch + Hip Lift