Monday 08/16/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

In partners with a light MB (8/10/12 lb.)

Chest Passes

Overhead Throws

Behind-the-head Throws

Squat to Throw

Sit-up to Throw

Lying Tosses

Clusters

Leg Prep

10-9-8-7-6-5-4-3-2-1

Lateral Box Step-ups

Workout Prep

Warm-up (No Measure)

Review the DB Thruster as:

Front Squat—Press—Push Press—Thruster

Then

30 Single-unders

10 DB Thrusters

5 Lateral Box Jumps

20 Double-unders

10 DB Thrusters

10 Triple-unders

RX: Metcon (Time)

20 DB Thrusters (50/35 lb.)

40 Lateral Box Jumps (24/20 in.)

20 DB Thrusters

40 Triple-unders

Rest upwards of 5 min.

Find a heavy 5-rep DB Thruster

FIT: Metcon (Time)

20 DB Thrusters

40 Lateral DB Jump-overs

20 DB Thrusters

40 DB Jump-overs

Rest upwards of 5 min.

Find a heavy 5-rep DB Thruster