Saturday 03/13/2021

13
Mar

Saturday 03/13/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

15-12-9

Air Squats

DB Toe Taps (2x reps)

Alternating DB Deadlift Rows (every Row counts as 1 rep)

Lower Body Leg Prep

30 sec. Wall Calf Stretch (each side)

10 Leg Swings Front to Back (each leg)

10 Up and Over the Fence + Lateral Lunges (each side)

10 Leg Swings Across the Body (each leg)

30 sec. Toe Walk

30 sec. Heel Walk

30 sec. Bird Peckers

30 sec. Butt Kicks

30 sec. High Knees

Then, Run 400 m as a group.

Review the DB Hang Squat Clean

Workout Prep

Warm-up (No Measure)

Review the Rope Climb (or Strict Pull-up)

Briefly review both methods below:

Spanish Wrap

Russian Wrap

Rope Climb Practice

200-m Run

2 Rope Climbs

8 DB Hang Squat Cleans

RX: Metcon (Time)

400-m Run

Then:

2 Rope Climbs

8 DB Hang Squat Cleans (50/35 lb.)

6 rounds

Then:

400-m Run

FIT: Metcon (Time)

400-m Run

Then:

3 Seated Rope Climbs

8 DB Hang Squat Cleans

6 rounds

Then:

400-m Run
Partially Loaded

400-m Run

Then:

8 Bent-over DB Rows (50/35 lb.) – each side

8 DB Hang Squat Cleans

6 rounds

Then:

400-m Run