Saturday 07/04/20
Silver Creek Crossfit – CrossFit
Warm-up
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. (https://youtu.be/HDu-juSbO0c)
Switch.
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 (https://youtu.be/9-ymOQJ02Lk)
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