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