Thursday 10/01/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

200-m Jog

As a group, perform 20-30 reps of Hand Pivots over Jump Rope (https://youtu.be/-2vF-kto3t4)

Squat Warm-up Complex (https://youtu.be/n53xlgEZ8bk)

Workout Prep

Warm-up (No Measure)

5-10 reps of each:

MB Front Squat—MB Push Press—MB Thruster—Wall Ball

Barbell Clean—Behind-the-neck Press—Back Squat (from the floor)

8 Wall Balls

8 Back Squats

2 rounds

Metcon (AMRAP – Rounds and Reps)

8 Wall Balls (20/14 lb.)

8 Back Squats (75/55 lb.)

AMRAP 20 min.

Every 2 min. perform

20 Double-unders
Partially Loaded

8 Single DB Clusters (https://youtu.be/VnMGAaidR_Y) (40/25 lb.)

10 DB Back Squats (single DB)

AMRAP 20 min.

Every 2 min. perform

20 Double-unders

Cooldown

Warm-up (No Measure)

1 min. Quad Pose to Hip Lift (https://youtu.be/NDi1_YvWSPM)

2 min. Frog Stretch (https://youtu.be/719TK9Wb0iA)