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