Sunday 08/30/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5-min. AMRAP: 10 Body-Weight Lunges + 10 Step-Ups (4 each leg)

Rest 1 min.

4-min. AMRAP: 8 Plate Presses + 8 Jumping Lunges (no plate, 4 each side)

Rest 1 min.

3-min. AMRAP: 6 OH Plate Lunges (3 each leg) + 6 Box Jumps

Workout Prep

Warm-up (No Measure)

In Partners (or as individuals) prep for the workout as ‘i go you go’ for each movement:

100 m Farmers Carry (each) – 50 m each side

10 Db SA Front Squats (5 each side)

10 Jumping Pull-ups

10 Db SA Thrusters (5 each side)

100 m Farmers Carry – 50 m each side

Metcon (Time)

Partner Workout:

P1 Performs:

200-m Single-arm Farmer’s Carry (100 m R + 100 m L)

P2 Performs:

Single DB Thruster (switch arms as needed)

Switch

3 rounds each.

Straight into:

P1 Performs:

50-m DB Walking Lunges

P2 Performs:

Jumping Pull-ups

Switch

3 rounds each

DB: 50/35 lb.
Partially Loaded

DB: 50/35 lb.

Cooldown

Warm-up (No Measure)

Accumulate 2-3 min. In a Back Bridge (https://youtu.be/08El9A8rRLw) (scale as needed)

Accumulate 2-3 min. In a Frog Pose (https://youtu.be/719TK9Wb0iA) (slowly rock back and forth)