4/15/2015 – CrossFit Silverback

14
Apr

4/15/2015

CrossFit Silverback – CrossFit All Levels

Warm-up

Ultimate Stretch (No Measure)

250m row

Inchworm x 10m

Hamstring Stretch x 10m

Quad Stretch x 10m

Walking Lunge x 10m

Reverse Walking Lunge x 10m

Ultimate Stretch x 10m

Punter’s Walk x 10m

Buy In

3 min In a Dark Place (No Measure)

30 sec of each

Right hand:

Single handed swing

Single handed clean and press

Front squat

Left hand: repeat

“CLIMBING MOUNT KILIMANJARO”

Metcon (Time)

5-10-15-10-5 Squat + Push-up + Bear Crawl Mountain

5x Squat + 5x Push-up + 15m Bear Crawl

10x Squat + 10x Push-up + 15m Bear Crawl

15x Squat + 15x Push-up + 15m Bear Crawl

10x Squat + 10x Push-up + 15m Bear Crawl

5x Squat + 5x Push-up + 15m Bear Craw

Rest 5 min Then:

Metcon (Time)

Then:

5-10-15-10-5 Burpee + Lunge Mountain

5x Burpee + 15m Lunge

10x Burpee + 15m Lunge

15x Burpee + 15m Lunge

10x Burpee + 15m Lunge

5x Burpee + 15m Lunge

Rest 5 min Then:

Metcon (Time)

Then:

5-10-15-10-5 Thruster + Bear Crawl Mountain

5x Thruster @ 2×35/25# KBs + 15m Bear Crawl

10x Thruster @ 2×35/25# KBs + 15m Bear Crawl

15x Thruster @ 2×35/25# KBs + 15m Bear Crawl

10x Thruster @ 2×35/25# KBs + 15m Bear Crawl

5x Thruster @ 2×35/25# KBs + 15m Bear Crawl

Rest 5 Min Then:

Metcon (Distance)

Then:

“Death By Farmer Carry” @ 2x 70/50 KB

Carry 15m, and add 15m every minute until failure

At 8 minutes you will carry 120m … keep going if you can

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