Saturday 12/12/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

The Perfect 100-m Row Challenge (in partners, or as an individual)

Each set, the goal is to Row a perfect 100-m effort.

Perform 5 sets each.

Example: If they Row 93 m, the penalty is 7 reps.

Both partners perform the penalty every round.

Rounds 1-3: Sit-ups

Rounds 4-6: Ring Rows — Push-ups

Rounds 7-10: Kip Swings — Jumping Squats

Workout Prep

Warm-up (No Measure)

8 GHD Sit-ups

8 Russian KB Swings

8 Jumping Back Squats

2 sets – each

Metcon (Time)

Partner Workout:

P1 performs:

15-10-5

Ring Push-ups

Russian KB Swings (24/16 kg)

While P2 performs:

AMRAP Cal. Row

Switch

Then:

P1 performs:

15-10-5

GHD Sit-ups

Jumping Back Squats (95/65 lb.)

While P2 performs:

AMRAP Cal. Row

Switch
Partially Loaded

20-15-10

Strict Sit-ups

Jumping DB Back Squats (50/35 lb.)

Cooldown

Warm-up (No Measure)

10 Halos KB Around-the-worlds (https://youtu.be/LlJ85RZaXuI) (5 each direction)

20 Kettlebell Trunk Twists (https://youtu.be/QVUK-cyKWfY) (10 per side)

40 Kettlebell Oblique Side Bends (20 per side)

2-3 sets