Wednesday 08/05/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
100-m Run
50 Single-unders
200-m Run
30 Single-unders + 30 Single/Double-unders (perform 5 Singles to every 1 Double-under)
400-m Run
2 x Max-rep unbroken Double-under attempts
10 Barbell Hip Extensions (https://youtu.be/2qGbKb5aYaQ)
10 Barbell Landmines (5 on each side)
100-m Barbell Carry
3-5 roundsBarbell Landmines (https://youtu.be/3cy5W9Qrz7g)
Workout Prep
Warm-up (No Measure)
Without a DB, perform 10 Stationary Step-ups (https://youtu.be/UqZ3mntpthE) on each side.
Then, add one DB (workout weight) and perform 10 more Stationary Step-ups.
Using their workout load (2 x DBs), perform 10 Alternating Step-ups.
Metcon (Time)
100 DB Step-ups (40/25 lb.)
Every time they break, perform
100-m Run 200 Double-unders
Every time they break, perform
100-m Run
Partially Loaded
100 DB Step-ups (40/25 lb.)
Every time they break, perform
100-m Run 200 Double-unders
Every time they break, perform
100-m Run