Sunday 03272022
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Deck of Cards to Warm Up
Take a deck of Cards and turn over 3-4 cards at a time.
The following suits denote the following movements:
Hearts = Sit-ups
Spades = Jumping Jacks
Diamonds = Mountain Climbers
Clubs = Air Squats
Joker = Run 200 m
Workout Prep
Warm-up (No Measure)
Running Prep
Jog 50 m – Run 50 m moderate – Walk back
2 rounds
Run 100 m moderate – Run 100 m hard – Walk back
2 rounds
Run 200 m hard – Sprint – Walk back
1 round
Dumbbell Movement Prep
6 DB Push-ups + 6 Burpee into a Thruster
Then, with a Box, perform 10 unweighted Step-ups, then add Dumbbells and perform another 8 Step-ups.
8 DB Step-ups
6 DB Push-ups
4 Burpee + Thruster
RX: Metcon (Time)
Run 400 m
25 DB Push-ups
Run 400 m
25 DB Step-ups (DBs on shoulders)
Run 400 m
25 DB Burpee + Thruster
Run 400 m
(40/25 lb.)
FIT: Metcon (Time)
Run 400 m
20 DB Push-ups
Run 200 m
20 DB Step-ups (DBs on shoulders)
Run 200 m
20 DB Burpee + Thruster
Run 400 m
Cooldown
Warm-up (No Measure)
Have them repeat the mobility exercises they performed in the warm-up. If they didn’t choose for themselves, choose one for them.
