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