Saturday 08/22/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Air Squats + 3-sec. pause at the bottom (arms up)

8 MB Front Squats + 3-sec. pause at the bottom

8 MB Presses

8 MB Thrusters

100-m MB Waiter’s Carry – 50 m each arm

Pull-up

Strict Pull-ups

7 x 50% of Max Reps

Midline Madness

Strict Sit-ups

7 x 50% of Max Reps

Workout Prep

Warm-up (No Measure)

In partners, review each movement together as “I-go-you-go” (5-10 reps each):

Push Presses with Barbell (then use workout weight for a few reps)

Hip Extensions

Leg Throws

Wall Balls

Russian Twists

Metcon (Time)

In partners (or as an individual):

100 Push Presses (115/75 lb.)

100 Hip Extensions with Ball (20/14 lb.)

100 Leg Throws (https://youtu.be/ETwv6wT7ono)

100 Partner Wall Balls

100 Russian Twist Tosses (https://youtu.be/A9bhVErtimw)

* Project Pull-up/Midline Madness
Partially Loaded

50 Db Push Presses (40/25 lb.)

50 Db Good-mornings

50 Db Heel Taps

50 Single DB Thrusters

50 Db Under the body Passes.