Tuesday 3/17/20


Tuesday 3/17/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

“Get to Know You Game”

Line everyone up across the gym. At the far end of the gym, place a few balls or cones in line with the athletes (3 balls per every 5 people).

Have everyone perform Single-unders, then ask the group a question like, “Who has brothers?” Those who have brothers drop their rope and run to try to get a ball/cone. Whoever misses out performs 3 Burpees. If the question doesn’t pertain to anyone, they just keep jumping. Then, it starts again with the next question.

Continue for as long as 10+ questions. You can make them up: Who loves ice cream? Who has a dog? Who has kids? And so on.

It’s a great way for everyone to find out a few things about each other.

2 min. – 1.30 min – 2 min. – 1 min. – 30 sec.

Sprint efforts (Max distance in given time.)

Workout Prep

Warm-up (No Measure)

With a light KB, perform up to 10 reps of each movement:

KB Halos

KB Deadlifts

KB Windmills

KB Pass-throughs

KB Russian Swings

Then, have them perform:

20 Double-unders

10 Push-ups

20 Double-unders/10 Triple-unders or attempts

5-10 Ring Push-ups

10 KB Russian Swings – use their workout weight

Metcon (Time)

17 Russian KB Swings (24/16 kg)

17 Ring Push-ups

17 Triple-unders or 21 Double-unders

3 rounds


Warm-up (No Measure)

Time permitting, perform Partner Pec Stretch + Partner Hip/Back Stretch