Sunday 12/26/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8-10 reps:

Back Squats

Jefferson Curls

Front Squats

PVC Complex

Presses

2-3 rounds

Back Squats

Sots Presses from Back Rack

Flag Pole Stretch

Presses

Push Presses

2-3 rounds

Workout Prep

Warm-up (No Measure)

1 min. Station Rotations:

Jumping Pull-ups

Knees-to-elbows – or workout modification

Rest

1 round

30 sec. Station Rotations:

Single-arm DB Push Presses – workout load (one DB)

Rest

Alt. DB Push Presses – workout load

1 round

Get their load to their workout weight and have them perform 5 reps of:

Back Squats

RX: Metcon (AMRAP – Rounds and Reps)

21-15-9

Back Squats (95/65 lb.)

Knees-to-elbows

Then, in time remaining in 20 min., perform AMRAP:

10 Back Squats (75/55 lb.)

10 DB Single-arm Alt. Push Presses (40/25 lb.)

FIT: Metcon (AMRAP – Rounds and Reps)

21-15-9

Back Squats

Crunch Ankle Taps

Then, in time remaining in 20 min., perform AMRAP:

10 Back Squats

10 DB Single-arm Alt. Push Presses