Wednesday 03/31/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Station rotations (1 min. each):

Bike

Mountain Climbers

Dead Bugs

Inchworm + Push-up

Lunges

2 rounds

8-10 reps of Long Lunge Sequence

10-15 reps of each:

Leg Swings (front to back)

Up-and-over the Fence and low Lateral Lunge (try to stay low)

Leg Swings (side to side)

Pulsing Lunges

2 rounds

Workout Prep

Warm-up (No Measure)

Review the Push Jerk as:

5 Split Squats (right leg)

5 Split Squats (left leg)

10 Unbroken Push Jerks

Flow Check:

20 sec. Bike

10 sec. Rest

2 sets

20 sec. Front-rack Split Squats

10 sec. Rest

2 sets

20 sec. Push Jerks

10 sec. Rest

2 sets

RX: Metcon (AMRAP – Reps)

Tabata

Bike

Front-rack Split Squats (65/45 lb.)

Push Jerks (65/45 lb.)

FIT: Metcon (AMRAP – Reps)

Tabata

Bike

Front-rack Split Squats

Push Jerks
Partially Loaded

DB: 45/25 lb.