Monday 09/27/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner 1: Kick-backs

Partner 2: 10 Good Mornings

Switch

Partner 1: Mountain Climbers

Partner 2: 10 Deadlifts

Switch

Partner 1: Pike Push-ups

Partner 2: 10 Snatch-grip Deadlifts

Switch

Partner 1: Step-ups

Partner 2: 10 Power Snatches

Switch

20 Box Jumps between 2 people

Workout Prep

Warm-up (No Measure)

Review the TGU

10 Burpees

Rest 30 sec.

5 Deadlifts

5 Box Jumps

Rest 30 sec.

3 TGUs (each arm)

Rest 30 sec.

5 Snatches

5 Push-ups

Rest 30 sec.

7-10-cal. Row

RX: Dallas 5 (AMRAP – Rounds and Reps)

5 min. of:

Burpees

Then, 5 min. of:

7 Deadlifts (155/115 lb.)

7 Box Jumps (24/20 in.)

Then, 5 min. of:

Turkish Get-ups (40/25 lb.) – Dumbbell

Then, 5 min. of:

7 Power Snatches (75/45 lb.)

7 Push-ups

Then, 5 min. of:

Rowing (cal.)

* Rest 1 min. between stations

FIT: Metcon (AMRAP – Rounds and Reps)

“Dallas 5”

5 min. of:

Burpees

Then, 5 min. of:

7 Deadlifts

7 Step-ups

Then, 5 min. of:

Turkish Get-ups

Then, 5 min. of:

7 Power Snatches

7 Push-ups

Then, 5 min. of:

Rowing (cal.)

* Rest 1 min. between stations

Cooldown

Warm-up (No Measure)

Plane Crash Victim x 10 reps

Wall Pec Stretch + Wall-facing Stretch

Straddle Stretch