1
Jan
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