27
Feb
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)