Saturday 10/09/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Quick Game of Downward Dog Freeze Tag to Warm Up

10 DB Head Halos

10 DB Windmills

10 DB Arnold Presses

2-3 sets

Workout Prep

Warm-up (No Measure)

Review DB Movements

Press + Pause at the top—Push Press

Deadlift Shrug—High Pull—Power Snatch

DB Slam

40 Single-unders

5 DB Snatch + DB Push Press

5 DB Slams

5 Burpees

30 Single/Double-under

5 Burpees

5 DB Slams

5 DB Snatch + DB Push Press

20 Double-unders

RX: Metcon (Time)

40 Double-unders

20 DB Single-arm Power Snatches (right arm)

40 Double-unders

20 DB Single-arm Push Presses (right arm)

40 Double-unders

40 DB Slams

40 Double-unders

40 Burpees

40 Double-unders

20 DB Single-arm Push Presses (left arm)

40 Double-unders

20 DB Single-arm Power Snatches (left arm)

40/25-lb. DB

FIT: Metcon (Time)

50 Single-unders

20 DB Single-arm Power Snatches (right arm)

50 Single-unders

20 DB Single-arm Push Presses (right arm)

50 Single-unders

20 DB Slams

50 Single-unders

20 Burpees

50 Single-unders

20 DB Single-arm Push Presses (left arm)

50 Single-unders

20 DB Single-arm Power Snatches (left arm)

Cooldown

Warm-up (No Measure)

Plane Crash Victim Stretch

Seated Dynamic Hamstring Stretch