Saturday 01/23/2021

23
Jan

Saturday 01/23/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Wheelbarrow Hungry Hippo Warm-up

Social Distancing Alternative – use a single KB or DB

100-m Farmers Carry – single arm

10 KB Lunges

10 KB Deadlifts

20 KB Toe Taps

100-m OH Carry – single arm

10 KB Lunges

10 KB Russian Swings

20 KB Toe Taps

100-m KB Front-rack Carry – single arm

Workout Prep

Warm-up (No Measure)

Review the SDHP and Front-rack Lunge.

1 round each:

6 SDHPs + 6 Front-rack Lunges

A 100-m or 200-m Buddy Carry or Barbell Carry (100 m each)

RX: Metcon (AMRAP – Rounds and Reps)

In Partners:

6 KB SDHPs (24/16 kg)

6 KB Front-rack Lunges

The partners alternate, doing

1 round each in an “I-go-you-go” fashion

After every 8 total rounds, they both perform a 400-m Buddy Carry (switch as needed)

AMRAP 25 min.

* Sub Buddy Carry for KB Front-rack Carry or Barbell Carry.

FIT: Metcon (AMRAP – Rounds and Reps)

In Partners:

6 KB SDHPs

6 KB Front-rack Lunges

The partners alternate, doing

1 round each in an “I-go-you-go” fashion

After every 8 total rounds, they both perform a 400-m Buddy Carry (switch as needed)

AMRAP 25 min.

* Sub Buddy Carry for KB Front-rack Carry or Barbell Carry.
Partially Loaded

6 DB SDHPs (50/35 lb.)

6 DB Front-rack Lunges

After every 8 rounds, perform a 400-m Single DB Front-rack

Carry

AMRAP 25 min.