Saturday 11/28/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Sweaty

Play Canadian Ro-Sham-Bo (https://youtu.be/NuiVDy1rGaM)

(4 min.) Have everyone perform:

500-m Row

20 slow and controlled Good Mornings to Squat (https://youtu.be/39tFBLwX1PY)

Workout Prep

Warm-up (No Measure)

5 Deadlifts

3 DB Ground-to-overheads

2 Handstand Kick-ups and down (hold 3-5 sec.) – scale to pike Hold

1 x 10-sec. Pull-up Bar/Ring Hold

3-4 sets

Metcon (Time)

In Partners:

Row 2k

While one person is working, the other person is holding the Barbell at the top of a Deadlift

100 Deadlifts (155/115 lb.)

While one person is working, the other person is hanging on the Pull-up Bar

100 Double DB Ground-to- overheads (Devil’s Presses sans Burpees) (25/15 lb.)

While one person is working, the other person is holding a Handstand

* Both partners need to be working at the same time
Partially Unloaded

100 Double-unders

50 DB Deadlifts

30-sec. Deadlift Hold every time they put the DBs down.

50 Double DB Ground-to- overheads (Devil’s Presses sans Burpees)

30-sec. Handstand Hold every time they put the DBs down

100 Double-unders