Saturday 04092022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Downward Dog Freeze Tag Game

Rowing Prep

In their partners, have them perform:

3 rounds each of 20 sec. on/10 sec. off

* While P1 performs the Tabata, P2 performs the Long Lunge Sequence in a continuous manner.

Workout Prep

Warm-up (No Measure)

Review and Prep for Deadlifts

Briefly review the Deadlift as a group.

Then, in their partners, have them perform (“I-go-you-go” style):

8 Deadlifts

6 Deadlifts

4 Deadlifts

Practice the Buddy Carry for 100 m (50 m each)

10 Lateral Over-the-bar Jumps each

RX: Metcon (Time)

In partners, perform every 6 min.:

500-m Row (total)

200-m Buddy Carry (100 m each)

50 Deadlifts (185/135 lb.)

40 Lateral Over-the-bar Jumps

3 rounds

FIT: Metcon (Time)

In partners, perform every 6 min.:

500-m Row (total)

200-m Buddy Carry (100 m each)

50 Deadlifts

40 Lateral Over-the-bar Jumps

3 rounds