Sunday 01/31/2021

31
Jan

Sunday 01/31/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Play the Star Jump (Jumping Jack) game to warm up.

Floor Exercise Sequence

* Perform 10 or so reps of each movement.

Workout Prep

Warm-up (No Measure)

With an empty Barbell:

30 sec. Flag-pole Stretch each side

30 sec. Front-rack Stretch each side

10 Front Squats + 3-sec. pause at the bottom

5 Front Squats

5 Back Squats

5 Overhead Squats

* Rest as needed between movements.

10 Lateral Bar Jumps

3 Front Squats + 3 Back Squats + 3 OH Squats

10 Lateral Bar Jumps

RX: Metcon (Time)

45 Lateral Bar Jumps

40 Front Squats (95/65 lb.)

35 Lateral Bar Jumps

30 Back Squats

25 Lateral Bar Jumps

20 OH Squats

15 Lateral Bar Jumps

AMRAP 30 min.

FIT: Metcon (Time)

40 Lateral Bar Jumps

35 Front Squats

30 Lateral Bar Jumps

25 Back Squats

20 Lateral Bar Jumps

15 OH Squats

10 Lateral Bar Jumps

AMRAP 30 min.
Partially Loaded

45 Lateral DB Jumps

40 DB Front Squats (40/25 lb.)

35 Lateral DB Jumps

30 DB Back Squats

25 Lateral DB Jumps

20 Single-arm DB OH Squats – 10 each side

15 Lateral DB Jumps

AMRAP 30 min.