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.
