Sunday 05/09/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Quick Dynamic Mobility to Warm Up

10 Shoulder/Arm Swings – each direction

10 Cossack Squats – each side

10 Long Lunges

400-m Row – moderate pace

300-m Row – moderate-to-fast pace

200-m Row – fast pace (today’s workout pace)

100-m Row – fast+ pace. Everything they’ve got!

Workout Prep

Warm-up (No Measure)

10 Plate Deadlifts

10 Plate Squats – arms outstretched

10 Plate Steering Wheels

10 Plate Presses

10 Fast Feet

10 Lateral Fast Feet

5 Ground-to-overheads

5 Ground-to-overheads

10 Lateral Jumps (on/over)

RX: Metcon (Time)

500-m Row

30 Plate Ground-to-overheads (25/15 lb.)

30 Lateral Plate Jumps (on/over)

Rest 1 min.

4 rounds

FIT: Metcon (Time)

500-m Row

30 Plate Ground-to-overheads

30 Lateral Plate Jumps (on/over)

Rest 1 min.

4 rounds
Partially Loaded

400-m Run

30 DB Slams

30 Lateral DB Jump-overs

Rest 1 min.

4 rounds

Cooldown

Warm-up (No Measure)

For recovery, lie with legs up the Wall for 3-5 min.

* Arms outstretched overhead, holding onto a DB for additional shoulder stretch.

* Keep back flat on the ground.