Saturday 05/29/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Quick Warm-up as a Group (*with a Band)
Run 200 m
10 Banded Good Mornings
10 Hip Clock
10 Clamshells
2-3 rounds
GHD Accessory Work
10 Back Extensions
Max GHD Superman Hold
15 Hip Extensions
Max GHD Supine Hold
2-3 sets
20 Floor Extensions
Max Floor Superman Hold
20 MB Good Mornings
2-3 sets
Workout Prep
Warm-up (No Measure)
Using their workout MB load:
100-m MB Carry/Run
10 MB Front Squats
2 rounds
RX: Metcon (AMRAP – Rounds and Reps)
800-m Run
Then:
200-m MB Run (20/14 lb.)
20 MB Front Squats
20 Hip Extensions
3 rounds
AMRAP 24 min.
FIT: Metcon (AMRAP – Rounds and Reps)
600-m Run
Then:
200-m MB Run
15 MB Front Squats
15 Hip Extensions
3 rounds
AMRAP 24 min.
Partially Loaded
800-m Run
Then:
200-m DB Carry (single DB)
20 DB Front Squats (single DB)
20 Good Mornings (with DB)
3 rounds
AMRAP 24 min.
DB: 50/35 lb.
Cooldown
Warm-up (No Measure)
1 min. KB Hip Smash (each side)
1 min. KB Groin Stretch (each side)
