Tuesday 04/13/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Get Sweaty
1 min. Single-unders
Bear Crawl, length of the gym or 30 sec. in athletes’ squares
20 PVC Pass-throughs
1 min. Single-unders + different positions (cue them to switch up foot positioning)
Crab Walk, length of the gym or 30 sec. in athletes’ squares.
20 Air Squats
1 min. Double-unders or attempts
Bear Crawl backward, length of the gym or 30 sec. in athletes’ squares
20 Lunges, in place
Set Up and Review Over-under
Workout Prep
Warm-up (No Measure)
Review OH Squat and Lunge
1×4 Barbell Back Rev. Lunges + 4 OH Squats
3 sets
RX: Inside Out (AMRAP – Rounds and Reps)
3×4 Barbell Back Rev. Lunges + 4 OH Squats (115/75 lb.)
8 Over-unders
AMRAP 12 min.
FIT: Inside Out (AMRAP – Rounds and Reps)
3×4 Barbell Back Rev. Lunges + 4 OH Squats
8 Box Jumps/Step-overs
AMRAP 12 min.
Partially Loaded
3×4 DB Back Rack Rev. Lunges + 4 OH Squats*
8 High Object Jump-overs
AMRAP 12 min.
* 1 DB Overhead/1 DB in Back Rack Alt.
DB: 50/35 lb.
