Wednesday 08/19/20


Wednesday 08/19/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Shuttle Run Warm-up

Using 20-30-m Shuttle Runs, have athletes Run 1 Shuttle in the first 30 sec. Add 1 more Shuttle Run each 30 sec. Keep going until most people start missing the time. This usually happens around 6+.

Then, have everyone complete a 400-m Carry with a light-to-moderate set of Dumbbells.

100 m with one Db in Front Rack + one Overhead. – start with right overhead.

100 m with opposite Overhead and in Front Rack

100 m Farmers Carry

100 m Both in Front Rack



Chest-to-bar Pull-ups

30 sec. Bar Hang

– Goal time is 5-7 min.

Midline Madness


Mb Russian Twists

30 sec. Plank Hold

– Goal time is 5-7 min.

Workout Prep

Warm-up (No Measure)

Rope Climb Prep

Spend this time getting some practice in. Review the two types below, then have people attempt at least 3-4 reps of whichever progression they feel comfortable with.

Russian Wrap –

Spanish Wrap –

Then, have them Run a 100-m effort at 80 percent to get their heart rate up and put them in the mindset to Run fast!

Metcon (AMRAP – Rounds)

1 Rope Climb

100-m Run

AMRAP 10 min.

* Project Pull-up/Midline Madness
Partially Loaded

2 Woman-makers (

100-m Run

AMRAP 8 min.


Warm-up (No Measure)

1 min. each side Over-the-side Box Stretch (

With time remaining, hold a Quad Stretch with Hip Lift. (