Thursday 03242022
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Min. 1 and 2: P1 Rows 100 m while P2 Runs 100 m – try beat each other!
Switch on the minute
Min. 3 and 4: P1 Runs 100 m with MB while P2 Hangs from the Pull-up Bar
Switch on the minute
Min. 5 and 6: P1 Rows 100 m while P2 Runs 100 m – try beat each other!
Switch
Min. 7: Perform as many Burpee + Ball Throws to each other as possible in 1 min.
Hip Mobility/Stability
Spend 1 min. in Pole Stretch (Hip/Shoulder) each side
Perform 8 Back Extensions on the GHD
1-2 rounds
Work up to a Max Seated Box Jump
Perform:
2 x 3 reps – start low and add height on the second set
2 x 2 reps – keep adding height
As many sets of 1 rep as it takes to find a max
Workout Prep
Warm-up (No Measure)
Perform 1 round of everything to get a sense of what/how they should modify:
Min. 1: 250-m Row
Min. 2: 24 Walking Lunges
Min. 3: 12 Burpees
RX: Metcon (AMRAP – Reps)
Min. 1: Row 250 m
Min. 2: 24 Walking Lunges
Min. 3: 12 Burpees
Min. 4: Rest
6 rounds
FIT: Metcon (AMRAP – Reps)
Min. 1: Row 150 m
Min. 2: 20 Walking Lunges
Min. 3: 10 Burpees
Min. 4: Rest
6 rounds
Cooldown
Warm-up (No Measure)
Take a 200-m Walk/easy Row
1-2 min. Child’s Pose
1-2 min. Repeat Pole Stretch
