Tuesday 02/01/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

P1 performs 3 x Shuttle Runs.

P2 performs AMRAP 4 KB Deadlifts + 4 KB Russian Swings during that time.

Switch

P1 performs 3 x Shuttle Runs. At the halfway point of each Shuttle, they perform 3 Burpees.

P2 holds the KB overhead with one hand until P1 starts their second set of Burpees, then they switch hands until P1 completes their Runs.

Switch

Review the Devil’s Press

With a light set of DBs, review it as: DB Deadlift—DB Burpee Deadlift—Double DB Snatch—Devil’s Press

5 reps with workout load.

Workout Prep

Warm-up (No Measure)

Running Prep

2 x 200-m efforts with 2 min. rest in between

5-10 reps of each:

KB Good Mornings

KB Swings

Box Jumps

Box Jump-overs

Project Open Prep Session #1

4 x 20 Unbroken Wall Balls (20/14 lb.) to 9-ft. target

Rest 2 min. between sets

RX: Metcon (Time)

400-m Run

50 Russian KB Swings (32/24 kg)

40 Box Jumps (24/20 in.)

30 KB Good Mornings

20 Box Jump-overs

10 DB Devil’s Presses (50/35 lb.)

400-m Run

FIT: Metcon (Time)

400-m Run

40 Russian KB Swings

30 Step-ups

20 KB Good Mornings

10 Box Step-overs

5 DB Devil’s Presses

400-m Run