Wednesday 01/05/2022

5
Jan

Wednesday 01/05/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm up with a light pair of Dumbbells

Perform a 400-m Farmers Carry as a group:

At 100 m, perform 10 Front Squats

At 200 m, perform 10 Push-ups

At 300 m, perform 10 Step-back Lunges

At 400 m, perform 10 Deadlifts

Leg Prep

Perform 50 Single-unders

With 1 DB, perform 8 Cossack Squats

40 Single-unders

20 Hands from floor to Jumping Jack

30 Single-unders

10 Lying Glute Raises

20 Lateral Jumps over the Rope

Workout Prep

Warm-up (No Measure)

Spend 5 min. working up to a moderately high Seated Box Jump.

25 Double-unders

10 Box Jumps at their workout height

8 Step-ups using their workout weight

RX: Metcon (AMRAP – Rounds and Reps)

60 Double-unders

30 Box Jumps (24/20 in.)

15 DB Step-ups (40/25 lb.)

AMRAP 20 min.

FIT: Metcon (AMRAP – Rounds and Reps)

90 Single-unders

30 Plate Jumps

15 Step-ups

AMRAP 20 min.

Cooldown

Warm-up (No Measure)

Take a 200-400-m Walk or Row/Bike for 2-3 min. easy.