Thursday 08/20/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

MB Relay Game

Round 1: 50-ft. MB Zercher Carry (Jog or Fast Walk) –> 5-7 Zercher MB Squats –> 50-ft. MB Zercher Carry

2 rounds per person

Round 2: 50-ft. MB shouldered on R side –> 5-7 MB Slams (like DB Slams) –> 50-ft. MB shouldered on L side

2 rounds per person

Round 3: 50-ft. MB Jog Overhead –> 5-7 Burpees over MB (scale to Burpees with Lateral Jump) –> 50-ft. MB Jog Overhead

1 round per person

30 sec. Mb Hug Squats

30 sec. Mb Overhead Hold

30 sec. Rest

2 Rounds

30 sec. Mb Russian Twists

30 sec. Supine Plank with Mb Hold – anyhow

30 sec. Rest

2 Rounds

Workout Prep

Warm-up (No Measure)

2 x 6 reps – 3 Pause Front Squats + 3 regular Front Squats

4 x 5 reps – 2 Pause Front Squats + 3 regular Front Squats

In pairs: 100-cal. Row

Metcon (Weight)

2 Pause Front Squats + 3 Front Squats

5 sets

* Optional Finisher
Partially Loaded

5 Pause Db Front Squats + Max set Front Squats

5 sets

* Use heaviest set of dumbbells they have.