Saturday 08/29/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1 min. Single Jumps

Air Squat to Up and Over the Fence (https://youtu.be/ZU4Rw_3MNaA)

Long Lateral Lunges

Tall Duck Walk (https://youtu.be/7FznovMgLZ8)

Sumo Squats (https://youtu.be/4CCTm88wQkg)

1 min. Single Jumps

10 Goblet Squats

Run 100 m

30-sec. Wall Hold with DB held out front (straight arms, back to wall)

10 Cossack Squats (https://youtu.be/UpWMXBopkdU) (5 each side holding DB)

Run 100 m

30-sec. Wall Hold with DB Overhead in 1 Arm (R)

10 DB Windmills (https://youtu.be/6Q9oypJ4GmE) (5 each side)

Run 100 m

30-sec. Wall Hold with DB Overhead in 1 Arm (L)

Workout Prep

Warm-up (No Measure)

20 Double-unders

5 Hang Squat Snatch

3-4 Rounds

Metcon (Time)

Max-set Unbroken Double-unders

400-m Run

12 Hang Squat Snatches (115/75 lb.)

Rest 3 min.

3 rounds
Partially Loaded

Max-set Unbroken Double-unders

400-m Run

12 Db Hang Squat Snatches (40/25 lb.) – 12 each side.

Rest 3 min.

3 rounds

Cooldown

Warm-up (No Measure)

1-2 min. Each side Advanced Pigeon Stretch (https://youtu.be/3nfCydlWYqo) (or regular)