Saturday 5/30/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
100-m Farmer’s Carry (50-m Right Arm + 50-m Left Arm)
10 Deadlift + Goblet Squat (1 Deadlift + 1 Goblet Squat = 1 rep)
100-m Front-rack Carry (50-m RA + 50-m LA)
10 Goblet Walking Lunges
100-m Single-arm OH Carry (50-m RA + 50-m LA)
4 TGUs (2 RA + 2 LA)
Workout Prep
Warm-up (No Measure)
In partners, work up to a heavy 50-m Single-arm OH Carry (25-m RA + 25-m LA)
* P1 works while P2 rests, then switch.
8 Backward KB Lunges + 15 Air Squats
Partially Loaded and Unloaded
Perform 5 x 6 point burpees. Hold positions for 2 sec.
Then, perform 10 x Max height standing jumps.
* Use a piece of chalk or something else to mark a spot on the wall.
* Rest as needed between efforts
6-7 burpee to target – time how long it takes and adjust reps from there.
Metcon (Time)
12 Reverse Lunges with 1 KB (24/16 kg)
50-m Single-arm OH Carry
30 Air Squats
3 rounds
PARTIALLY LOADED
Odd min: Run 200 m
Even min: 8 Burpee Jump to Target
10 rounds (20 min.)
UNLOADED
Odd min: Run 200 m
Even min: 8 Burpee Jump to Target
10 rounds (20 min.)
Cooldown
Warm-up (No Measure)
Repeat 5-10 reps of the Ninja Flow. If time permits, perform some Shoulder Band work.
