1
Aug
Monday 08/03/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
5-10 reps of Hip/Shoulder Flow #3
Then, perform:
10 Jumping Pull-ups
10 Good Mornings to a Squat (https://youtu.be/39tFBLwX1PY)
2 rounds
Pull-up
Baseline Test
1. Max Pull-up Test (Strict)
2. 3 x 50% of Max Reps Strict Pull-ups (unbroken)
– Rest between sets as needed.
Midline Madness
Baseline Test
1. Max Sit-up Test (Strict)
2. 3 x 50% of Max Reps Strict Sit-ups (unbroken)
– Rest between sets as needed.
Workout Prep
Warm-up (No Measure)
250-m Row
4 Power Snatches – use workout load
2 Lateral Burpees over the Barbell
2 rounds
Metcon (AMRAP – Reps)
5 min. Row for Meters
4 min. Power Snatches (75/55 lb.)
3 min. Lateral Burpees over the Bar
* Project Pull-up/Midline Madness
Partially Loaded
5 min. Shuttle Sprints (20 m)
4 min. Alt. Db Power Snatches (50/35 lb.)
3 min. Lateral Burpees over the Db.