Saturday 07/04/20


Saturday 07/04/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

While partner 1 attempts to row a perfect 100 m! (To get a perfect 100m, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m.) Partner 2 performs alternating long lunges. (


Who ever rowed the closest to the perfect 100 m, doesn’t need to perform the penalty below —–>

*Add a 2 x burpee penalty per missed metre (if you land on 98 m, you perform 4 burpees).

Perform a total of 3 rounds. Mix up the penalties if you want and if it is the same person winning each time, at the end of the three rounds, have them perform 6 burpees for fun 😉

(5+ min.) Shoulder Warmup #1 (

Workout Prep

Warm-up (No Measure)

10 Deadlift

10 Ring rows

10 Box step ups

8 Deadlift

8 Jumping pull-ups

8 Over the bar jumps

6 Deadlifts

6 Pull-ups

6 Box jumps

4 Deadlifts

4 Pull-ups

4 Box jumps

Metcon (Time)

15 Deadlifts (185/135 lb.)

15 box jumps (24/20 in.)

15 pull-ups

5 rounds
Partially Unloaded

15 SA. Deadlift (each side)

20 Object jumps or jump-overs

15 DB Chainsaws (each side)

5 rounds