Sunday 08/09/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

(10 min.) Warm-up

In one group (or two groups of 6-8), perform a 400-m team Single-file Run with two Balls per team.

Then, partner up and perform theCone Speed Drill (https://youtu.be/yGJfYtNUNkE) for 5+ min

Then, Run 400 m as a group – no Balls this time.

* For social distancing, run alone with Mb. The cone game can be modified into a Simon Says style game. Last person to do what Simon Says, gets a penalty!

Workout Prep

Warm-up (No Measure)

5-10 reps:

Good Mornings (https://youtu.be/Okcds-XrFwc)

Squats to Good Mornings (https://youtu.be/39tFBLwX1PY)

Split-stance Good Mornings (https://youtu.be/dpIBVWC863E)

Deadlifts

8-7-6-5-4-3-2-1

Deadlifts

Metcon (AMRAP – Rounds and Reps)

800-m Run with MB (20/14 lb.)

Then:

12 Deadlifts (225/155 lb.)

400-m Run

AMRAP in the time left of 24 min.
Partially Loaded

800-m Run with object (find object lighter than a Db)

Then:

24 Deadlifts (50/35 lb.)

400-m Run

AMRAP in the time left of 24 min.