Saturday 06/27/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Perform the cone Cone speed drill (https://youtu.be/yGJfYtNUNkE)
30 sec. Cat camel twerk (https://youtu.be/jdwh5P8vMUU)
30 sec. Plane crash victim (https://youtu.be/5Djx2-hBnHU)
30 sec. Inch worm to zombie pull (https://youtu.be/v1KWhLJWxcA)
1-2 rounds – time permitting.
Workout Prep
Warm-up (No Measure)
Everyone
3-5 x 5 sec push-ups (5 sec descent, 5 sec pause at bottom, press up)
2-3 broad jumps
5 push-ups
2-3 broad jumps (further)
3-5 deficit push-ups
Fully and Partially Loaded
6 Deadlifts
6 alt DB snatches (3 each)
2-3 rounds
Unloaded
6 3-point floor touches
6 alt. Supine Leg lifts
2-3 rounds
Metcon (Time)
50 Deadlifts (185/135 lb.)
40 DB. Alt. Power Snatch (50/35 lb.)
30 Deficit push-ups
20 Broad Jumps
PARTIALLY LOADED
60 DB Deadlifts
40 DB. Alt. Power Snatch (50/35 lb.)
30 Deficit push-ups
20 Broad Jumps
UNLOADED
60 3-pos floor Touches
40 Supine Leg Lifts
30 Deficit push-ups
20 Broad Jumps