Saturday 4/11/20

10
Apr

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.