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