Wednesday 10/20/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Partner Warm-up
P1: Run 100 m → P2: Kick-backs
P1: Run 100 m backward → P2: AMReps: 5 KB Deadlifts + 5 Russian KB Swings
P1: High Knees (across gym floor and back) → P2: Single-arm Floor Presses
P1: Butt Kickers (across gym floor and back) → P2: Jumping Pull-ups
P1: Grapevine (across gym floor and back) → P2: Single-arm KB Presses
P1: Shuttle Run → P2: KB Goblet Squats
Mobility /Stability
10 Long Lunge Sequence
10 Plate Arm Circles
10 Plate Flys
10 Lying Internal and External Rotation
2 rounds
Workout Prep
Warm-up (No Measure)
OHS Review with a PVC Pipe
10 Good Morning to Back Squat
10 BTN Snatch Presses
Flagpole Stretch
5 Snatch-grip Deadlifts
5 Hang Power Snatches
5 Squat Snatches
5 OHS
With a Barbell:
3 x 5-7 OHS
3 Pull-ups
6 Push-ups
9 Air Squats
5 OHS
5 KB Swings
5 Pull-ups
RX: Lady Mashup (Time)
3 rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
2 rounds of Nancy:
400-m Run
15 OH Squats (95/65 lb.)
1 round of Eva:
800-m Run
30 KB Swings (32/24 kg)
30 Pull-ups
* Project Running
FIT: Metcon (Time)
Lady Mash-up
3 rounds of Cindy
5 Jumping Pull-ups
10 Push-ups
15 Air Squats
2 rounds of Nancy
400-m Run
15 OH Squats
1 round of Eva
800-m Run
20 KB Swings
30 Jumping Pull-ups