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.