Saturday 07/18/20


Saturday 07/18/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Downward Dog Freeze Tag Game

Designate an area for them to play in. For every 10 people playing, have one person be the “tagger.” If there are more than 10 players, have two taggers. Every time they tag someone, that person needs to freeze in a Downward Dog position. Anyone can “unfreeze” them by diving under and through them. They are then free to run around again. Play for a few minutes, then switch out the taggers with different people.

In their partners, have them perform:

3 rounds each of 20 sec. on/10 sec. off of Rowing

Workout Prep

Warm-up (No Measure)

8 Deadlifts

6 Deadlifts

4 Deadlifts

Practice the Buddy Carry for 100 m (50 m each).

10 Lateral Over-the-bar Jumps each.

Metcon (Time)

In partners, perform every 6 min.:

Row 500 m (total)

200-m Buddy Carry (100 m each)

30 Deadlifts (185/135 lb.)

30 Lateral Over-the-bar Jumps

3 rounds
Partially Unloaded

Row 500 m

200 m DB Carry

40 DB Deadlifts

30 Over the DB hops

3 Rounds

* Dble dumbbell jump-overs