Saturday 07/11/20


Saturday 07/11/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Play the Star Jump Game to warm up

Workout Prep

Warm-up (No Measure)

“I-go-you-go,” perform:


Lateral Step-ups

Jump Up – Step Down on the other side

Jump Up – Step Down on the same side

Burpee Box Jump + Jump-over

Then, either on the Assault Bike or Rower, give athletes a quick heart rate/leg blast by performing:

30 sec. on/30 sec. off (P1 goes, then P2 goes)

3 rounds each

Metcon (AMRAP – Reps)

Accumulate as many cals./reps as possible in the following:

1 min. Assault Bike

1 min. Box Jumps (24/20 in.)

2 min. Assault Bike

2 min. Box Jump-overs

3 min. Assault Bike

3 min. Burpee Box Jumps

4 min. Assault Bike

4 min. Burpee Box Jump-overs
Partially Unloaded

Accumulate as many Cals/reps as possible in the following:

1 min. DB Woman-makers

1 min. Object Jumps

2 min. DB Woman-makers

2 min. Object Jump-overs

3 min. DB Woman-makers

3 min. Burpee Object Jump

4 min. DB Woman-makers

4 min. Burpee Object Jump-overs


Warm-up (No Measure)

1 min. each side Advanced Pigeon Stretch

1-2 min. Quad Stretch

1 min. Down Dog into Child’s Pose – (sub cobra for child’s pose.)