Saturday 09/04/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm up with a light KB and review the Russian Swing

10 Single-leg Deadlifts

10 KB Good Mornings

5 Single-arm Swings

10 Russian KB Swings

Build Team Camaraderie

With one Plate (15/10 lb.) and one KB (12/8 kg):

Person with nothing = Bear-hug Running

Person with Plate = Overhead Walking

Person with KB = Lunging, holding KB anyhow

Workout Prep

Warm-up (No Measure)

Prep for the Workout – Station Rotations

5 reps of each movement:

Over-unders

Single-arm DB Front Squats

Box Jumps

Russian KB Swings

2 rounds

Optional Finisher

RX: Metcon (Time)

In a team of three:

15 Over-unders

20 Single-arm DB Front Squats (50/35 lb.)

25 Box Jumps (24/20 in.)

30 Russian KB Swings (24/16 kg)

* Everyone feeds into the Over-unders one after the other

* No one can move to the next station until everyone is done

with the movement they are performing

FIT: Metcon (Time)

In a team of three:

15 Step-over-and-unders

20 Single-arm DB Front Squats

25 Plate Jumps

30 Russian KB Swings

* Everyone feeds into the Step-over-and-unders one after the other

* No one can move to the next station until everyone is done

with the movement they are performing

Cooldown

Warm-up (No Measure)

As a group, take a 200-m Walk. When they return, have them lie in Child’s Pose for a few minutes, opening their hips and stretching their arms out overhead as far as possible.