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
30-25-15
Push-ups
Russian KB Swings (24/16 kg)
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