Wednesday 03/24/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Hip/Squat Drills to Warm Up

10 Goblet Squats (slow and controlled)

10 Dynamic Pigeon Pose (5 each side)

10 Cossack Squats + 5-sec. Pause for each rep (5 each side; hold KB)

10 Wall Squats –

2-3 rounds

Workout Prep

Warm-up (No Measure)

Work up to a heavy 200-m SA KB Carry

Perform 3 x 200-m SA KB Carry (100 m right arm + 100 m left arm)

Review the Parallette Pass-through

10 Front Squats with empty Barbell

8 Front Squats – increase load

6 Front Squats – at working weight

RX: Metcon (Time)

14 Parallette Pass-throughs

100-m SA KB Front-rack Carry (24/16 kg)

14 Front Squats (155/105 lb.)

Perform 1 round every 3 min.

5 rounds

FIT: Metcon (Time)

14 Parallette Pass-throughs

100-m SA KB Front-rack Carry

14 Front Squats

Perform 1 round every 3 min.

5 rounds
Partially Loaded

14 DB Burpees

100-m SA DB Front-rack Carry (50/35 lb.)

14 Front Squats (50/35 lb.) – both DBs

Perform 1 round every 3 min.

5 rounds