13
Aug
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