Wednesday 11/11/2020


Wednesday 11/11/2020

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Game – “The Bike/Row Is Right”

The objective of the game is to guess the number of calories performed by the partner. This game can be done in individual squares.

How it works:

Each athlete has a partner and a machine.

P1 Bikes for a calorie number of their choosing within the range specified by the coach (e.g., 4-8 calories).

P1 can vary their speed, but as soon as they stop, they cannot restart.

Once the monitor has finished counting calories, P2 must guess the number of calories their partner Biked to.

If P1 Biked outside of the range specified (e.g., 8 calories when the range was 3-7), P1 will perform the penalty.

If P2 guesses the number correctly, P1 will perform the penalty.

If P2 makes an incorrect guess of the number, P2 will perform the penalty.

The penalty is the coach’s choice of movement and reps (e.g., 10 Air Squats).

Posterior Chain Activation

Use either a 20-m out and back or 30 sec. in each direction – 1 min. total per movement

Marching Band Work Band Shuffles (

MB Hip Extension (

Duck Walk (

Bear-hug Hold Marching in Place

Jami Squat Drill (

2 sets

Workout Prep

Warm-up (No Measure)

200-m Run

20 Jumping Squats

20 MB Deadlifts

100-m Bear-hug Carry

10 Bear-hug Squats

10 Over-the-shoulder MB Tosses

Metcon (Time)

200-m Bear-hug MB Carry (30/20 lb.)

10 Bear-hug MB Squats

10 Over-the-shoulder MB Tosses

5 rounds
Partially Loaded

200-m Goblet-hold DB Carry (40/25 lb.)

10 DB Goblet Squats

10 Alt. DB SA Ground-to-shoulders

5 rounds


Warm-up (No Measure)

30 Weighted Russian Twists

20 DB Crunches

10 V-ups

2 sets

* Optional