Friday 02/05/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400 m as a group (or in a circle in the gym) with the MB

Every 100 m, perform:

10 MB Front Squats

10 MB Ground-to-overheads

10 MB Good Mornings

Posterior Chain Activation

1 min. Downward Dog to Cobra and back

12 Kneeling Supermans (each side)

12 DB Good Mornings

Rest as needed

2-3 rounds

Workout Prep

Warm-up (No Measure)

Review the Front Squat and Barbell Carry

50-m Carry

7 Front Squats

2 sets

* Run 200 m after the last set.

* Rest as needed.

RX: Metcon (Time)

200-m Run

20 Weighted Hip Extensions (25/15 lb.)

100-m Barbell Carry (95/65 lb.)

10 Front Squats

Rest 90 sec.

3 rounds

FIT: Metcon (Time)

200-m Run

20 Plate Good Mornings

100-m Barbell or DB Carry

10 Front Squats

Rest 90 sec.

3 rounds
Partially Loaded

200-m Run

20 DB Good Mornings (single DB)

100-m DB Carry (behind the neck)

10 DB Front Squats (single DB)

Rest 90 sec.

3 rounds