Sunday 10/04/2020


Sunday 10/04/2020

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Legs only, 10-15 reps; focus on pausing in the catch (start) for cueing and correcting.

Legs only and lean back, 10-15 reps; pausing in the finish position for cueing and correcting.

Row :30 at each stroke rate:

1) 20 spm

2) 24 spm

3) 28 spm

4) 32 spm

5) Fast!

Split Stance T-spine Rotation (

PVC Shoulder Complex (

Wall Slide with Lift Off (

10 reps each

2 sets

Workout Prep

Warm-up (No Measure)

Review the Push Press

Dip and Hold—Dip Drive Slow—Dip Drive Fast—Push Press

* Watch for athletes shifting onto their toes and letting their chest drop forward.

2-3 sets, building in weight, of:

6 Shoulder-to-overheads

12 Air Squats

Then, 250-m Row (hard effort)

Metcon (Time)


Shoulder-to-overheads (115/75 lb.)


Air Squats

Rest 2 min.

Row 1k
Partially Loaded


DB Shoulder-to-overheads (50/35 lb.)


Air Squats

Rest 2 min.

Run 800 m


Warm-up (No Measure)

Community time! Check in with your athletes. See how they are feeling physically and emotionally after a long week.