Saturday 07/24/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Row 2k as a partnership

6 Bootstrap Squats

6 Alt. Plane Crash Stretch

* For the last 500 m (split into 250 m each), have the partner who is not Rowing perform 2 Burpees every time the other partner Rows 50 m.

Switch

Workout Prep

Warm-up (No Measure)

Go through each movement station as a review

MB Cleans—Wall Balls—KB Swings—Box Jumps—Ring Push-ups

Box Jumps—Jumping Pull-ups—KB Swings—Lunges—K2E—Push Presses—Back Extensions—Wall Balls—Burpees—DUs

RX: Long #2 – Chewbacca (Time)

1-k Row

50 Wall Balls (20/14 lb.)

40 Box Jumps (24/20 in.)

30 Ring Push-ups

40 KB Swings (24/16 kg)

50 MB Cleans

1-k Row

Alt

1-k Row

30 Box Jumps (20 in.)

30 Jumping Pull-ups

30 Kettlebell Swings (24/16 kg)

30 Walking Lunges

30 Knees-to-elbows

30 Push presses (55/35 lb.)

30 Back Extensions

30 Wall Balls (20/14 lb.)

30 Burpees

30 Double-unders

1-k Row

FIT: Metcon (Time)

Long – Chewbacca

500-m Row

40 Wall Balls (20/14 lb.)

30 Plate Jumps (45 lb.)

20 Box Push-ups (20 in.)

30 KB Swings (16/12 kg)

40 MB Cleans (14/10 lb.)

500-m Run
Partially Loaded

800-m Run

50 DB Thrusters (35/20 lb.)

40 Broad Jumps

30 Hand-release Push-ups

40 Double DB Swings (35/20 lb.)

50 DB Squat Cleans

800-m Run