Saturday 04/10/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
No-hands Burpee Challenge in partners
In their duo, perform 5-min. AMRAP of No-hands Burpees (I-go-you-go)
Rowing Prep
3 rounds each of 20 sec. on/10 sec. off
Project Posterior Chain
Workout Prep
Warm-up (No Measure)
Review and Prep for Deadlifts
(I-go-you-go style):
8 Deadlifts
6 Deadlifts
4 Deadlifts
Practice the Buddy Carry for 100 m (50 m each)
Perform 10 Lateral Over-the-bar Jumps (each)
RX: Metcon (3 Rounds for time)
In partners, perform every 6 min.:
Row 600 m (total)
200-m Buddy Carry (100 m each)
50 Deadlifts (185/135 lb.)
40 Lateral Over-the-bar Jumps
3 rounds
* Performed April 2019
* Sub heavy object for Carry
* Project Posterior Chain
FIT: Metcon (3 Rounds for time)
In partners, perform every 6 min.:
Row 500 m (total)
200-m Buddy Carry (100 m each)
40 Deadlifts
30 Lateral Over-the-bar Jumps
3 rounds
* Sub heavy object for Carry
* Project Posterior Chain
Partially Loaded
Run 400 m
200-m DB Carry anyhow
40 DB Deadlifts
30 Lateral Over-the-DB Jumps
1 round every 6 min.
3 rounds
DB: 50/35 lb.
