Sunday 02/27/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Shuttle Run Warm-up (1 Shuttle = 20 m)

8-10 reps of each:

PVC Complex

Cuban Presses

Jefferson Curls

Workout Prep

Warm-up (No Measure)

Review the Power Snatch with an empty Barbell.

Deadlift—Hip Thrust to get the KB moving—Half Swing (Russian Swing)—Full Swing + Pause at top—Full Swing

8 KB Swings

6 Unbroken Power Snatches

4 Burpees over the Barbell

RX: Metcon (Time)

Run 800 m

40 Ring Dips

Rest 2 min.

Run 400 m

20 Burpees over the Bar

2 rounds

Rest 2 min.

Run 200 m

10 Strict HSPUs

3 rounds

FIT: Metcon (Time)

Run 600 m

40 Box Dips

Rest 2 min.

Run 400 m

15 Burpees over the Bar

2 rounds

Rest 2 min.

Run 200 m

10 Pike HSPUs

3 rounds

Cooldown

Warm-up (No Measure)

2-4 min. Lying Overhead Dumbbell Reach (add Foam Roller under thoracic for an additional stretch)