Thursday 04072022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm

Run 100 m

10 Arm Swings – all directions

Run 100 m

10 Leg Swings – all directions

Run 100 m

10 Down Dog into Cobra

Run 100 m

10 Alt. Long lunges

Movement Prep

10 Bodyweight Split Squats (each leg)

10 Bootstrap Stretches

10 Cat and Camel – Twerk

10 Suitcase Deadlifts (each side)

Workout Prep

Warm-up (No Measure)

With a lighter set of DBs, review the DB Split Clean

DB Deadlift—DB Clean—DB Hang Split Clean—DB Split Clean

100-m Run

6 DB Split Cleans at workout load

RX: Metcon (Time)

800-m Run

32 DB Split Cleans (50/35 lb.)

2 rounds

FIT: Metcon (Time)

600-m Run

24 DB Split Cleans

2 rounds

Cooldown

Warm-up (No Measure)

1 min. Plane Crash Victim Stretch

1 min. Couch Stretch (each side)

1 min. Pigeon Stretch or Advanced Pigeon Stretch