Friday 08/27/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

9-min. EMOM:

Min. 1 – 10/8-cal. Row

Min. 2 – 20 Air Squats

Min. 3 – 10 Band Lat Pull-downs + 10 Behind-the-neck (BTN) PVC Snatch-grip Presses

Min. 4 – Hang on Pull-up Bar with supinated grip

Min. 5 – Rest

2 rounds

Mobility Work

Grab Lacrosse Balls and rotate through:

Forearm flexor mashing + Wrist flexion stretching

Pec/trap mashing + Wall stretching

Workout Prep

Warm-up (No Measure)

With a PVC:

Flagpole Stretch

10 OHS

10 Snatch Presses

10 Sumo Good Mornings

10 Sumo Deadlifts

10 SDHPs

With an empty Barbell:

5 BTN Snatch Presses

5 BTN Snatch Push Presses

10 OHS

Bottom of OHS Hold

5-7 Sumo Deadlifts

5-7 Sumo Deadlift + Shrug

5-7 SDHPs

RX: Metcon (Time)

9-15-21

OH Squats (95/65 lb.)

Sumo Deadlift High Pulls

3 Rope Climbs between each round

FIT: Metcon (Time)

9-15-21

OH Squats

Sumo Deadlift High Pulls

3 Seated Rope Climbs between each round

Cooldown

Warm-up (No Measure)

Project Recovery Session #13

Active Rowing – around 50-60 percent intensity

20 Downward Dog into Cobra

2 sets – NFT