Thursday 10/22/2020


Thursday 10/22/2020

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Assault Bike Partner Challenge

30 sec. ARMS // 30 sec. LEGS — total of 5 min. (5 rounds each)

Dynamic Hip Exercise Sequence

10 Lying Glute Raises ( with 2-sec. pause at hip extension

10 Samson Lunges with Overhead Reach (

1-2 rounds for quality

Workout Prep

Warm-up (No Measure)

10 reps each leg with empty Bar or PVC (depending on class level)

Review spotting here (no dumping).


3 x 4-6 reps each side while adding weight

Project Running Session #9

Ascending Distance Efforts

200-m Run

Rest 2 min.

400-m Run

Rest 1 min.

800-m Run

Goal: 200 m at 90 percent effort, 400 m at 80 percent effort, and 800 m at 70 percent effort.

Split Squats (3-3-3-3-3)

Partially Loaded

DB Split Squats – each side (hold DBs anyhow: Back Rack, Front Rack, or by Sides)