Sunday 12/20/2020


Sunday 12/20/2020

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)


Jumping Lunges


Half Handstands ( (or Plank Get-up Get-downs (–0))

Step-up and OH Carry Prep

30 sec. Box-facing Step-ups

10 sec. Rest

30 sec. Hanging Thoracic Partner Stretch ( (each) or Lying Overhead Dumbbell Reach (

2 rounds

4 Lateral Step-ups ( – each side (opposite foot does not touch the Box)

50-m OH Carry (both hands on light DB)

2 rounds

4 Lateral Step-ups – each side (stand on the Box with both feet)

50-m Single-arm OH Carry (light DB)

2 rounds

Workout Prep

Warm-up (No Measure)

– Handstand Hold (QUICK SCALE: Walk up Wall or Plank Hold)

– Negative (QUICK SCALE: 5-sec. Lower in a Pike Push-up)

– Strict HSPU (QUICK SCALE: Attempts or Pike Push-ups in a down-dog position; drive head directly toward ground)

5-7 Strict HSPUs

6 Lateral DB Step-ups (each leg)

20-m DB OH Carry

2 rounds

Metcon (Time)


Strict Handstand Push-ups

DB Lateral Stationary Step-ups (each side) (40/25 lb.)

200-m Single-arm DB OH Carry