Saturday 10/31/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

P1 (Zombie) performs AMRAP 1 min. Jumping Pull-ups.

On the call of 1 min., P2 (Human), who is waiting at the door, starts Running 100 m. The Zombie’s goal is to catch them. If they do, the Human performs 5 Burpees. If they don’t, they both rest.

Recover and switch.

Then, repeat with:

Burpees

Sit-ups

Workout Prep

Warm-up (No Measure)

Review all the movements with their workout weight MB:

Deadlifts

Lunges (without OH, then add OH)

Goblet Squats (use Front Rack)

Wall Balls

Slam Balls

Partner Sit-up Throws

Carry 130 m

The Lucky 13 Pumpkin Partner WOD (AMRAP – Rounds and Reps)

13 Pumpkin Deadlifts

13 Lunges with Pumpkin OH

13 Pumpkin Goblet Squats

13 Pumpkin Wall Balls

13 Pumpkin Slam Balls!

13 Pumpkin Partner Sit-up Throws

130-m Pumpkin Carry – in partners

AMRAP 24 min.

* Switch every movement, so P1 does 1 movement, P2 does the next

* Both do the last 2 movements together

* Use a MB (not a pumpkin, unless they really want to!)
Partially Loaded

13 Pumpkin Deadlifts

13 Lunges with Pumpkin OH

13 Pumpkin Goblet Squats

13 Pumpkin Wall Balls

13 Pumpkin Slam Balls!!

13 Pumpkin Sit-up Throws

130-m Pumpkin Carry

AMRAP 24 min.

* Use a DB (not a pumpkin, unless they really want to!)

Cooldown

Warm-up (No Measure)

Take a 200-m Walk together. Then, perform a few stretches, such as:

Sit-up to Pike + Hold

Sit-up to Straddle + Hold

Under-the-body Thoracic Stretch