Saturday 09/12/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Relay Races:
Set up a course roughly 30-40 m long (15-20 m down + 15-20 m back).
In a relay-race-style format, create socially distanced teams of about 4-6 people.
1. Skipping for Height
2. Duck Walk (https://youtu.be/BudD3cTkIp8)
3. Bunny Hop
4. Bear Crawl (https://youtu.be/-xSXM9vr2Ow)
5. Inchworm (https://youtu.be/-E8dSKzHAAs)
6. Skipping for Distance
7. Backward Bear Crawl
8. Broad Jump
9. Crab Walk (https://youtu.be/iZEX3hwGz1I)
10. Sprint
(5-8 min.) Review Prowler/Sled Push or DB Bear Crawl
1. Unloaded Push with short, quick, choppy strides
2. Unloaded Push with longer, more deliberate strides
3. Loaded Push with short, quick, choppy strides
4. Loaded Push with longer, more deliberate strides
Workout Prep
Warm-up (No Measure)
Power Clean + Jerk
2 x 5 reps
2 x 3 reps
* Add load each round.
Metcon (Weight)
In partners, perform:
P1: 3 min. Heaviest 3-Rep Power Clean + Jerk
P2: Prowler Push for distance
Switch
P1: 3 min. Heaviest 5-Rep Power Clean + Jerk
P2: Prowler Push for distance (lighter than previous effort)
Switch
Partially Loaded
3 min: Perform max set unbroken DB Power Clean and Jerk (50/35 lb.)
3 min: Perform AMRAP DB Burpees
2 rounds
Cooldown
Warm-up (No Measure)
5-min. Row, Bike, or Walk at a slow pace to help the transition of the legs into recovery.
