Friday 04/16/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Plate Warm-up

15-20-m Plate Farmers Carry (Jog or Fast Walk)

5-7 Counterbalance Plate Squats

15-20-m Plate Farmers Carry

2 rounds

15-20-m Plate shouldered on right side

5-7 Plate Ground-to-overheads

15-20-m Plate shouldered on left side

2 rounds

15-20-m Plate Jog Overhead

5-7 Lateral Jumps over Plate

15-20-m Plate Jog Overhead

1 round

For gyms that are social distancing, sub a 20-sec. Run/Walk for the 15-20-m distance.

Project Posterior Chain – Session #8

Activation Prep

10 Alt. Single Leg Glute Bridges

10 Bird Peckers

10 Floor Back Extensions

2 Rounds

5 x Single Leg Barbell/DB Deadlift – each leg

5 Rounds

Workout Prep

Warm-up (No Measure)

Review the Plate Squat and Sit-up

RX: Metcon (Time)

6-9-12-15-18-21

Plate Squats (15/10 lb.)

Anchored Plate Sit-ups

100-m Plate Carry

* Project Posterior Chain

FIT: Metcon (Time)

6-9-12-15-18-21

Plate Squats

Anchored Plate Sit-ups

100-m Plate Carry

* Project Posterior Chain
Partially Loaded

DB: 40/25 lb.

Cooldown

Warm-up (No Measure)

1 min. Advanced Pigeon or Pigeon Stretch

1 min. Frog or “Porno” Stretch

1 min. Hip Capsule Grind (per side)

1 min. Seated Dynamic Hamstring Stretch

2 rounds