Tuesday 10/19/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Jumping Obstacle Course

30 sec. Up & Over the Fence (5 each side)

30 sec. Cossack Squats (3-sec. pause @ bottom, opening up groin)

30 sec. Toy Soldiers

30 sec. Standing Calf Raises (point feet in and out different directions)

30 sec. Wall Calf Stretch (each side)

30 sec. Inchworm + Push-up

30 sec. Push-up to T-rotation

30 sec. Plane Crash Victim

Workout Prep

Warm-up (No Measure)

Grab a partner, a KB, and a Barbell:

Partner A: 10 KB Deadlifts

Partner B: 10 Barbell Clean-grip Deadlifts

Switch

Partner A: 10 KB Sumo Deadlifts

Partner B: 10 Barbell Strict Presses

Switch

Partner A: 10 KB Sumo Deadlift High Pulls

Partner B: 5 Barbell Hang Muscle Cleans + 5 Push Presses

Switch

Partner A: 10 Barbell Clean + Jerks

Partner B: Rest

Switch

Put away the light KB and have each person get their own Barbell and KB:

5 KB SDHPs

5 Clean + Jerks

5 Burpees

RX: Metcon (AMRAP – Rounds and Reps)

2-4-6-8-10…

KB SDHPs (24/16 kg)

Burpees

Power Clean + Jerks (95/65 lb.)

As far as you can go in 14 min.

FIT: Metcon (AMRAP – Rounds and Reps)

2-4-6-8-10…

KB SDHPs

Burpees

Power Clean + Jerks

As far as you can go in 14 min.

Cooldown

Warm-up (No Measure)

Straddle Stretch

Flagpole Stretch

Cat/Camel Twerk