Friday 01/01/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm with “Belly-Back-Bridge” Drill

1 min. Downward Dog to cobra and back

12 DB Bent Over Rows (each arm)

12 DB Good Mornings

Rest as needed

3 rounds

10 sec. Superman Hold at top position.

8 Hip Ext.

6 Weighted Hip Ext.

2 Sets

Workout Prep

Warm-up (No Measure)

Review Weighted Hip Extension

Review DB Power Snatch

12 Weighted Hip Ext.

12 Alt. DB Snatch

2 sets

RX: Metcon (Time)

21-27-32

Weighted Hip Extensions (25/15 lb.)

Alt. DB Power Snatch (50/35 lb.)

*Plate

FIT: Metcon (Time)

21-27-32

Hip Extensions/Good Mornings

Alt. DB Power Snatch
Partially Loaded

21-27-32

DB Good Mornings (50/35 lb.) – Single DB

Alt. DB Power Snatch

Cooldown

Warm-up (No Measure)

1 min. Seated Dynamic Hamstring Stretch

1 min. Back Bridge

1 min. Partner Hamstring stretch

2 Rounds