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