Saturday 07/31/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
EMOM 10 min. Alternating
P1: 45 sec. Running Drill
P2: 45 sec. Slam Balls or DB Slam Movement
Running/Slam Ball movements per round:
Round 1 – Shuttle Runs & Slam Ball Deadlifts
Round 2 – Backward Running & Slam Ball Goblet Squats
Round 3 – Side Shuffles & Slam Ball Presses
Round 4 – High Knees & Slam Balls
Round 5 – Butt Kickers & Slam Balls
Mobility
Supine Bridge w/Reach
Partner Lying Arm Lift
5 reps – Wall-lying Hands-to-toes
2 rounds
Workout Prep
Warm-up (No Measure)
GHD Skill Work
Floor Back Extension
Deadbugs
2 rounds
Together or in two groups on the GHD:
10 reps Back Extension OR Jefferson Curl
10 reps Hip Extension OR Plate Good Mornings
10 reps GHD Sit-ups or AbMat GHD Sit-ups
RX: Metcon (AMRAP – Reps)
200-m Run
In time remaining of 2 min. perform AMRAP GHD Sit-ups
Rest 1 min.
3 rounds
400-m Run
In time remaining of 4 min.
perform AMRAP Slam Balls (25/15 lb.)
Rest 1 min.
3 rounds
FIT: Metcon (AMRAP – Reps)
200-m Run
In time remaining of 2 min. perform AMRAP Sit-ups
Rest 1 min.
3 rounds
400-m Run
In time remaining of 4 min.
perform AMRAP Slam Balls
Rest 1 min.
3 rounds
Partially Loaded
200-m Run
In time remaining of 2 min. perform AMRAP Sit-ups
Rest 1 min.
3 rounds
400-m Run
In time remaining of 4 min.
perform AMRAP DB Slams (35/20 lb.)
Rest 1 min.
3 rounds
