Sunday 11/07/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Sunday Funday – Game Time

Choose between Dodgeball or Sharks & Minnows!

Row Review

“I go, you go” fashion with a partner:

10 pulls with damper at 1, repeat with damper at 10

10 pulls with damper at 4-6

20 sec. Rowing at 30+ s/m; repeat with 20 sec. Rowing at 20 or less s/m

20 sec. Rowing at 24-26 s/m

Row 250-300 m each

Mobility

Long Lunge Sequence Ankle circles

Workout Prep

Warm-up (No Measure)

SDHP Review

As a group, with a PVC Pipe, perform:

7-10 Good Mornings

7-10 Sumo-stance Good Mornings

7-10 Sumo Deadlifts

7-10 Sumo Deadlifts + Shrugs

7-10 High Pulls

7-10 Sumo Deadlifts + Shrugs + High Pulls

7-10 SDHPs

Warm Up Weight

Grab a Barbell with your partner and perform 1 round each:

5 Sumo-stance Good Mornings

5 Sumo Deadlifts

10 SDHPs

RX: Metcon (Time)

Partner Workout

2k Row

Then:

10 Sumo Deadlift High Pulls (95/65 lb.)

20 Lateral Barbell Jump-overs

10 rounds

* Share the Row

* One round at a time; total of 5 rounds each

FIT: Metcon (Time)

Partner Workout

2k Row

Then:

10 Sumo Deadlift High Pulls

20 Lateral Barbell Jump-overs

8 rounds

* Share the Row

* One round at a time; total of 5 rounds each