Sunday 01/30/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-up

With a PVC, both Run 400 m

At 100 m, perform 10 Good Mornings (each)

At 200 m, perform 10 Front Squats (each)

At 300 m, perform 10 Back Squats (each)

At 400 m, perform 10 Presses (each)

Then, perform:

10 reps of PVC Stretching Complex (each)

Workout Prep

Warm-up (No Measure)

As a group with an empty Barbell, briefly review the movements as:

Front Squat—Push Press—Thruster—Power Clean

Then, in the order of the actual complex:

Power Clean—Front Squat—Push Press—Back Squat—Push Press

4 reps of Bear Complex (each), followed by

4 Burpees (each)

Run 100 m with MB

RX: Metcon (Time)

In partners:

While P1 performs:

6 Bear Complex (75/55 lb.) (PC,FS,PP,BS,PP)

P2 performs:

AMRAP Burpees

Then both Run 200 m

Switch

5 rounds (each)

FIT: Metcon (Time)

In partners:

While P1 performs:

6 Bear Complex (PC,FS,PP,BS,PP)

P2 performs:

AMRAP Burpees

Then both Run 200 m

Switch

5 rounds (each)

Cooldown

Warm-up (No Measure)

10 Slow Sit-ups to Pike + 10 Slow Sit-ups to Straddle

* Hold each stretch for 3 sec. Lean to one side and then the other for an additional stretch through the lower back and hamstrings.