Saturday 04/24/2021

23
Apr

Saturday 04/24/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Play Fitness Poker to Warm Up

Sample card division:

Spades – Push-ups

Hearts – Air Squats

Clubs – MB Cleans

Diamonds – Sit-ups

Jacks – MB Thrusters

Queens – Mountain Climbers

Kings – Jumping Lunges

Aces – Burpees

Jump Rope Prep in Partners

Alternate between:

30 sec. Jump Rope

30 sec. Paddling Drill

3-4 rounds

Workout Prep

Warm-up (No Measure)

Workout in Partners

P1: 10 Sit-ups

P2: 10 Thrusters (95/65 lb.)

Switch, then Run 200 m passing MB

P1: 10 Thrusters (workout weight)

P2: 25 Double-unders or workout modification

Switch, then perform 10 MB Sit-up Throws

RX: Metcon (Time)

In partners:

150 Double-unders (share as needed)

100 MB Sit-up Throws (total)

75 Thrusters (share) (95/65 lb.)

Run 200 m together with MB (20/14 lb.)

100 Double-unders (share)

75 MB Sit-up Throws

50 Thrusters

Run 200 m together with MB (20/14 lb.)

75 Double-unders

50 MB Sit-up Throws

25 Thrusters

Run 200 m together with MB (20/14 lb.)

FIT: Metcon (Time)

In partners:

150 Single-unders

75 MB Sit-up Throws (total)

75 Thrusters (share)

Run 200 m together with MB

100 Fast Feet (share)

50 MB Sit-up Throws

50 Thrusters

Run 200 m together with MB

75 Fast Feet

25 MB Sit-up Throws

25 Thrusters

Run 200 m together with MB (20/14 lb.)
Partially Loaded

100 Double-unders

50 V-ups

50 DB Thrusters

Run 200 m

75 Double-unders

25 V-ups

25 DB Thrusters

Run 200 m

DB: 40/25 lb.