Thursday 01/07/2021

7
Jan

Thursday 01/07/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

AC/DC Thunderstruck Burpee Game

Long Lunge Sequence (hold each stretch for 30 sec. then switch legs)

Single Leg Deadlift (15 per side)

Kneel to Jump (15 reps)

Workout Prep

Warm-up (No Measure)

Review Back Rack Rev Lunge and Box Jump

4 sets – 8 Alt. Rev Back Rack Lunges

4 Lunges

8 Box Jumps

Rest 1 min.

2 Rounds

Metcon (5 Rounds for time)

8 Back Rack Rev. Lunge (155/115 lb.)

16 Box Jumps (30/24 “)

Perform 1 round every 3 min.

5 Rounds

FIT: Metcon (5 Rounds for time)

8 Back Rack Rev. Lunge

16 Box Jumps/Step-ups

Perform 1 round every 3 min.

5 Rounds
Partially Loaded

10 DB Back Rack Rev. Lunge

16 Object Jumps/DB Jump-overs

Perform 1 round every 3 min.

5 Rounds

* Use heaviest load possible.