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.