Friday 06/25/2021

24
Jun

Friday 06/25/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Mobility

use DB Bent-over Rows + DB Heel Taps instead.

Walking Long Lunge Sequence

Bird Peckers

10 Ring Rows + scap retraction at the bottom

5 Ring Pushouts

Toy Soldiers

Bear Crawls

10 Ring Rows

5 Ring Pushouts

Inchworm to Zombie Pull

Crab Walks

10 Ring Rows

5 Ring Pushouts

Workout Prep

Warm-up (No Measure)

Review the SDHP with an Empty Barbell

Sumo Deadlift—Deadlift Shrug—Sumo Deadlift High Pull

– Reverse Lunges

– Rolling Pistols

– Standing-on-a-box Pistols

– Regular Pistols

Prep for the Workout

5 Inverted Ring Rows

5 SDHPs at their workout weight

10 Hip Extensions

RX: Metcon (AMRAP – Rounds and Reps)

20 SDHPs (95/65 lb.)

20 Alt. Pistols

20 Hip Extensions

20 Inverted Ring Rows

AMRAP 30 min.

FIT: Metcon (AMRAP – Rounds and Reps)

15 SDHPs

15 Reverse Elevated Lunges

15 Good Mornings

15 Ring Rows

AMRAP 30 min.
Partially Loaded

20 DB SDHPs (50/35 lb.)

20 Alt. Pistols

20 DB Good Mornings

20 DB Bent-over Rows

AMRAP 30 min.