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