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