Wednesday 10/07/2020


Wednesday 10/07/2020

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

* Let athletes move through each movement for ~:30 sec.

Toe Walks and Heel Walks (

Shoulder Sequence (

Single-leg Deadlifts ( (use light KB)

Butt Kickers

High Knees

Scap Push-up Plank Hold (

KB Deadlifts

Run in place


Russian KB Swings

Review American KB Swing

Project Running Session #3

Descending Efforts

800-m Run

Rest 2 min.

400-m Run

Rest 1 min.

200-m Run

* Record time for each effort.

Prep: 200 m – 400 m ascending pace run.

Goal: 800 m at 70 percent effort, 400 m at 80 percent effort (this is roughly workout pace), 200 m at 90 percent effort (whatever is left in the tank).

Workout Prep

Warm-up (No Measure)

Review Ring Dip and Prep for Workout

Static Hold at top and bottom of Ring Dip—Negative—Jumping—Ring Dip

Have athletes perform 30 sec. of each movement with workout modifications.

Metcon (No Measure)

First Minute: Run 200 m

Second Minute: 12 Ring Dips

Third Minute: 20 KB Swings (24/16 kg)

Fourth Minute: Rest

4 rounds

* Project Running
Partially Loaded

First Minute: Run 200 m

Second Minute: 12 Object Dips

Third Minute: 20 DB Swings (50/35 lb.)

Fourth Minute: Rest

4 rounds


Warm-up (No Measure)

1-2 min. Seated Dynamic Hamstring Stretch ( (each side)