28
Jun
Thursday 07/02/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
100-m Farmer’s Carry (50-m Right Arm + 50-m Left Arm)
10 Deadlift + Goblet Squat (https://youtu.be/TjSf2Fn8p7o) (1 Deadlift + 1 Goblet Squat = 1 rep)
100-m Front-rack Carry (50-m RA + 50-m LA)
10 Goblet Walking Lunges
100-m Single-arm OH Carry (50-m RA + 50-m LA)
4 TGUs (2 RA + 2 LA)
Workout Prep
Warm-up (No Measure)
Work up to a heavy 50-m Single-arm OH Carry
Use 3-5 efforts to reach their max. For some, it may take 3 efforts.
8 Backward KB Lunges + 15 Air Squats
Metcon (Time)
12 Reverse Lunges with 1 KB (24/16 kg)
50-m Single-arm OH Carry
30 Air Squats
3 rounds
Partially Loaded
12 Reverse Lunges with 1 DB
50 m Walk with 1 Arm DB OH Carry
25 Air Squats
3 Rounds
Cooldown
Warm-up (No Measure)
Repeat 5-10 reps of the Ninja Flow. If time permits, perform some Shoulder Band work (https://youtu.be/4tKsxsiT4Vc).