Saturday 08/14/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Running Warm-up

Run 100 m

With two Plates (15/10 lb.) held in either hand, perform a 200-m Walk/Jog

Run 200 m

With one of the same weighted Plates, held any way, Run 200 m

Run 300 m

Mobility/Stability Work

While P1 performs 1 min. of Lying Overhead Reach over Foam Roller,

P2 performs the Paddling Drill

Switch

1-2 rounds each

Workout Prep

Warm-up (No Measure)

Review and Prep for Push Press

Shoulder Rolls + Round-the-world Turns

Presses with Pause at the top

Cuban Presses

Behind-the-back PVC lifts

Dip Holds

Dip Drives

Push Presses

With a Barbell,

10 Push Presses

8 Push Presses

6 Push Presses

RX: Metcon (Time)

200-m Plate Carry/Run (25/15 lb.)

35 Double-unders

Max set Push Presses (95/65 lb.)

5 rounds

FIT: Metcon (Time)

200-m Plate Carry/Run

35 Fast Feet

Max set Push Presses

5 rounds