Friday 08/07/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
100-m KB Carry anyhow (one lighter than workout weight)
Then, perform 5-10 reps of the following:
Long Lunges (https://youtu.be/HDu-juSbO0c)
Sumo Squats (https://youtu.be/4CCTm88wQkg)
Dynamic Walking Pigeon Stretch (https://youtu.be/7XFM9NcyEEs)
Warrior Stretch (https://youtu.be/z3OUIzprKfE) (use KB for support)
Air Squats
100-m KB Carry anyhow
Workout Prep
Warm-up (No Measure)
Work up to a heavy 3-rep Back Squat
Back Squat
1 x 10 reps with empty Barbell
2 x 5 reps
3-5 x 3 reps
4 KB Power Cleans – use workout weight
100-m KB Carry
Metcon (Time)
5 Back Squats (185/135 lb.)
100-m KB Carry (24/16 kg)
10 KB Power Cleans
Rest 1 min.
4 rounds
* Work up to heavy
3-rep Back Squat
Partially Loaded
10 Db Back Squats (50/35 lb.)
100-m Db Farmers Carry
10 DB Hang Power Cleans (5 each side)
Rest 1 min.
4 rounds