Saturday 01/30/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up with a Plate (15/10 lb.):

Jog 200 m (no Plate)

50-m Plate Carry R (pinch Plate with two fingers)

50-m. Plate Carry L

5 x (2 Air Squats + 2 Lunges)

10 Plate Good Mornings (hold behind back)

10 Plate Bent-over Rows (hold like a steering wheel)

50-m Plate Waiter’s Walk R

50-m Plate Waiter’s Walk L

10 Plate Squats + Press (go down to bottom of Squat, press Plate out from your chest, pull back in, stand up, repeat)

10 Plate Ground-to-overheads

10 Plate Windmills (5 each side)

Run 200 m (no plate)

Quick Shoulder Prep

10 Face Pulls

10 Over-the-shoulder Pulls

5 Long Push-ups

5 Slow Controlled Wall Slides

Workout Prep

Warm-up (No Measure)

Work up to a heavy 100-m Single-arm DB OH Carry (50 m each arm)

* Use 4-5 attempts.

20 Walking Lunges – no load

20 DB Walking Lunges – 10 reps each side

RX: Metcon (Time)

600-m Run

200-m Single-arm OH DB Carry – LA (40/25 lb.)

20 Single-arm DB Walking Lunges – RA

600-m Run

200-m Single-arm OH DB Carry – RA

20 Single-arm DB Walking Lunges – LA

FIT: Metcon (Time)

600-m Run

200-m Single-arm OH DB Carry – LA

20 Single-arm DB Walking Lunges – RA

600-m Run

200-m Single-arm OH DB Carry – RA

20 Single-arm DB Walking Lunges – LA

Cooldown

Warm-up (No Measure)

Grab a partner and perform “I-go-you-go” style:

10 reps Hollow Rock (scale to Tuck-ups)

10-sec. Hollow Hold (scale to hands down by your side)

10 reps Supine Bridge w/Reach (5 reps each leg)

10-sec. Supine Plank

4-5 rounds