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).