Saturday 10/17/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

60 Walking Lunges – Partner performs Samson Stretch

50 Mountain Climbers – Partner performs Plate Squat Hold (hold Plate out and up)

40 Plate Jump On-overs – Partner performs Leg Swings (forward, side, back)

30 Plate Ground-to-overheads – Partner performs Supine Plank Hold

20 Plate Squats – Partner performs Alt. Warrior Pose

10 Lateral Plate Jump On-overs EACH

10 High Box Lateral Step-ups (each side) – Keep foot on Box while other foot touches ground on each rep

10 Rolling Pistols – Scale to use hand for support

10 Assisted Pistols – Use a Box, or hold on to Wall/Pole

10 Pistols – Attempts or full

Workout Prep

Warm-up (No Measure)

In partners, perform in I-go-you-go fashion:

Bear Crawl – 50 m (roughly)

8 Pistols (or workout modification), each

8 Hurdle Jumps, each (workout modification and/or height)

8 MB Bear Hug Squats

Project Running Session #7

Partner Relay

5 x 200-m efforts

Partner 1 rests while Partner 2 works.

Goal: Run each effort as quickly as possible.

Metcon (Time)

In Partners:

100-m Bear Crawl

12 Alt. MB Weighted Pistols (20/14 lb.)

12 Hurdle Jumps

12 MB Bear Hug Squats

AMRAP 15 min.

* Complete the rounds as I-go-you-go with partners alternating movements/reps

as they like.

* Project Running
Partially Loaded

100-m Bear Crawl

12 Alt. DB Weighted Pistols

24 Lateral DB Jumps

12 DB Bear Hug/Goblet Squats

AMRAP 15 min.