Thursday 12/31/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
P1: 200-m Run with MB
P2: Bootstrap Stretches (https://youtu.be/yhAUCGZnv3s)
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P1: 200-m Run without MB
P2: MB Thrusters
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P1: 200-m Run with MB
P2: Alternating Warrior Stretch (https://youtu.be/z3OUIzprKfE) (with Barbell)
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Workout Prep
Warm-up (No Measure)
With an empty Barbell, perform 5-8 reps each of:
Presses
Cuban Presses (https://youtu.be/a_HaDGJOly0)
Jefferson Curls (https://youtu.be/C-N_8sMYP2A)
Push Presses
5 Presses + 5 Push Presses
Add more load (should be workout weight) and perform:
5-10 Push Presses (attempt to cycle as many as possible)
Prep for MB Movements and Workout
Using workout weight:
5 Front Squats + 5 Walking Lunges + 5 Wall Balls
2 rounds
Metcon (AMRAP – Rounds and Reps)
25 Wall Balls
15 Push Presses (115/75 lb.)
3 rounds
25 MB Walking Lunges
150-m MB Bear-hug Carry
3 rounds
With time remaining in 25 min.,
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Walking Lunges
100-m MB Bear-hug Carry
* Score = rounds + reps of AMRAP
Partially Loaded
20 Single DB Clusters (40/25 lb.)
15 DB Push Presses
3 rounds
25 Single DB Walking Lunges
150-m Single DB Bear-hug Carry
3 rounds
With time remaining in 25 min.,
perform AMRAP:
10 Single DB Clusters
9 DB Push Presses
12 Single DB Walking Lunges
100-m MB Bear-hug Carry
* Score = rounds + reps of AMRAP
