Saturday 05/08/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

As a group, perform a 400-m Indian Run with a light MB.

Then, Run another 400 m:

At 100 m, perform 8 Up-and-over the Fence/Low Lateral Lunge

At 200 m, perform 50-m Duck Walk

At 300 m, perform 8 Half-handstands

Shoulder Stability

Prone Letters – ITWXYZ (use 2 x light Plates)

Workout Prep

Warm-up (No Measure)

100-m Walk with 2 KBs in Front Rack

Rest 2 min.

3 rounds

Min. 1: 30-sec. Iron Cross Hold

Min. 2: 10 KB/DB Lunges

Min. 3: 10 Under-the-body KB Passes

Rest

2 rounds

RX: Metcon (AMRAP – Reps)

45 sec. Iron Cross – with load

15 sec. Rest

45 sec. Double KB Walking Lunges (16/12 kg)*

15 sec. Rest

45 sec. Under-the-body KB Passes

15 sec. Rest

5 rounds

* Front Rack

FIT: Metcon (AMRAP – Reps)

45 sec. Plate Arm Lifts

15 sec. Rest

45 sec. DB Walking Lunges*

15 sec. Rest

45 sec. Under-the-body DB Passes

15 sec. Rest

5 rounds

* Front Rack
Partially Loaded

* Front Rack