Friday 07/17/20


Friday 07/17/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

10 Bootstrap Squats/Stretches

10 Dynamic Pigeon Poses (5 each side)

10 Cossack Squats + 5-sec. Pause for each rep (5 each side, hold KB)

10 Wall Squats

4-5 rounds of “Bottom-to-Bottom” Air Squat Tabata

Air Squats for 20 sec., then rest in the bottom position for 10 sec.

Workout Prep

Warm-up (No Measure)

Back Squats

10 reps with an empty Barbell

8 reps – add some load

3-4 x 5 reps – continue to add load until they have reached as close to their max

A set of Back Squats every 4-5 min.

Optional Finisher

BW Back-Squat Test.

Back Squat (5-3-1 * Optional Finisher – Back Squat Challenge)

Partially Unloaded

DB Back Squat

5 Max unbroken sets