Sunday 03/07/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Original CrossFit Warm-up(ish)

1 min. Samson stretch

10 PVC Overhead Squats

10 AbMat Sit-ups

10 Back Extensions or Floor Back Extensions

10 Pulls on the Rower

10 Push-ups

3 rounds

Double-under Practice

30 sec. Single-unders

30 sec. Single-Double-Single

30 sec. Double-under attempts

2 sets

Workout Prep

Warm-up (No Measure)

Review and Prep the OH Squat

Review Air Squat, stance, and grip.

10 Partial Pause OH Squats

10 Tempo OH Squats

1×10 OH Squats with empty Barbell

1×10 OH Squats with workout load

20 sec. Row

10 sec. Rest

20 sec. OH Squats

10 sec. Rest

20 sec. Double-unders

RX: Metcon (AMRAP – Rounds)

Minute 1: 10/8-cal. Row

Minute 2: 15 OH Squats (75/55 lb.)

Minute 3: 40 Double-unders

4 rounds

FIT: Metcon (AMRAP – Rounds)

Minute 1: 10/8-cal. Row

Minute 2: 10 OH Squats

Minute 3: 75 Single-unders

4 rounds
Partially Loaded

Minute 1: 10 x 20-m Shuttle sprints

Minute 2: 16 SA DB OH Squats (8 each side)

Minute 3: 40 Double-unders

4 rounds

Cooldown

Warm-up (No Measure)

1 min. Wall-facing Stretch

1 min. Wall Calf Stretch (30 sec. per side)

2 sets