Saturday 4/11/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Deck of Cards Warm-up
Take a deck of Cards, turn over 3-4 cards at a time.
The following suits denote the following movements;
Hearts = Sit-ups
Spades = Pike Push-up
Diamonds = Mountain Climbers
Clubs = Pulsing Air Squats
Joker = Run 200 m
* The number on the cards = the reps you perform of each movement. Face card = 10 reps.
10 Up and over the fence
10 Alt. Warrior pose
10 Sit-up to straddle
10 Sit-up to pike
1-2 rounds
Workout Prep
Warm-up (No Measure)
10 Kb/Db Deadlift
8 Kb/Db Russian Swing
6 Kb/Db SDHP
4 Kb/Db Goblet Squats
100 m Carry
2 Rounds
Unloaded
30 sec. Handstand hold – or wall walk or plank hold
10 Wall squats
30 sec. Supine plank hold
25 ft. Crab walk
2 rounds
Metcon (Time)
30 DB Russian Swing (50/35 lb.)
30 DB Goblet Squats
100 m Vertical DB Carry
20 DB Russian Swing
20 DB Goblet Squats
150 m Vertical DB Carry
10 DB Russian Swing
10 DB Goblet Squats
200 m Vertical DB Carry
20 DB Russian Swing
20 DB Goblet Squats
250 m Vertical DB Carry
30 DB Russian Swing
30 DB Goblet Squats
Fully Loaded
30 KB Russian Swing (24/16 kg.)
30 KB Goblet Squats
100 m Bottom Up KB Carry
20 KB Russian Swings
20 KB Goblet Squats
150 m Bottom Up KB Carry
10 KB Russian Swings
10 KB Goblet Squats
200 m Bottom Up KB Carry
20 KB Russian Swings
20 KB Goblet Squats
250 m Bottom Up Kb Carry
30 KB Russian Swing
30 KB Goblet Squats
Unloaded
10 Pike/Floor round the worlds
20 Air Squats
25 ft. Crab Walk
5 Rounds
Cooldown
Warm-up (No Measure)
1 min. Wall facing stretch
1 min. Sit-up to straddle – hold the top position
1 min. Sit-up to pike – hold the top position.