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