Saturday 08/28/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Agility Ladder

2 rounds of each drill:

Stepping both feet into each square

Bunny Hopping both feet into each square

Stepping one foot (alternating) into each square

Side-stepping both feet into each square

Side-stepping one foot into each square

Back-pedaling into each square

Karaoke Drill into each square

Shoulder Prep

10 Halos

10 Bridge-ups

10 Up-and-overs

10 Sit-ups

1-2 rounds

Workout Prep

Warm-up (No Measure)

Review the DB Cluster

10 DB Deadlifts

5 DB Front Squats

5 DB Push Presses

5 DB Thrusters

Review the Burpee Knees-to-elbow

10 Kip Swings

10 Hanging Knee Raises

5 Knees-to-elbows or Knees-to-triceps

RX: Metcon (Time)

27 x 20-m Shuttle Run

24 Burpee Knees-to-elbows

21 DB Clusters (50/35 lb.)

18 x 20-m Shuttle Run

15 Burpee Knees-to-elbows

12 DB Clusters

9 x 20-m Shuttle Run

6 Burpee Knees-to-elbows

3 DB Clusters

FIT: Metcon (Time)

27 x 20-m Shuttle Run

24 DB Burpees

21 DB Clusters (50/35 lb.)

18 x 20-m Shuttle Run

15 DB Burpees

12 DB Clusters

9 x 20-m Shuttle Run

6 DB Burpees

3 DB Clusters