Saturday 06/12/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Quick Game with a MB to Warm Up

1. Hollow Rock

2. Supine Plank Hold

3. Squat Hold

3 movements:

BACK (Hollow Rock) – BELLY (Plank on elbows) – SQUAT (Squat Hold)

Box Jump Prep

10 Lateral Step-ups on each side

10 Step-ups

10 Jump up/Step downs

Workout Prep

Warm-up (No Measure)

Prep for the Workout (in partners)

While P1 performs 10 Cals on the Assault Bike, P2 performs:

5 KB Deadlifts + 5 Russian Swings + 5 full Swings

Switch

While P1 performs 10 Cals on the Rower, P2 performs:

5 Inchworm + Push-up + 5 regular Push-ups + 5 Deficit Push-ups

RX: Metcon (Time)

60/40-cal. Bike

60 Box Jumps (24/20 in.)

60 KB Swings (24/16 kg)

60 Deficit Push-ups

60/50-cal. Row

FIT: Metcon (Time)

40/20-cal. Bike

40 Plate Jumps or Step-ups

40 KB Swings

40 Push-ups

40/30-cal. Row
Partially Loaded

120 Double-unders

60 Object or Box Jumps (24/20 in.)

60 DB Swings (50/35 lb.)

60 Deficit Push-ups

600-m Run