Friday 08/28/20 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

250-m Row (legs only) + 10 Bootstrap Stretch (https://youtu.be/yhAUCGZnv3s)

250-m Row (normal) + 10 Alt. Long Lunges (https://youtu.be/HDu-juSbO0c)

10 KB Deadlifts + Standing Good Mornings (no object)

7 Single-Leg KB Deadlifts R + 7 L + Stiff-Legged Bear Crawl (in a circle around your partner)

10 Jumping Pull-ups

10 Kipping Swings

5-10 Pull-ups (anyhow)

Pull-up

Re-test

1. Max Strict Pull-ups

2. 3 x Max Pull-up Reps

Midline Madness

Re-test

1. Max Strict Sit-ups

2. 3 x Max Sit-up Reps

With an empty barbell:

10 Stiff-Legged Deadlifts

10 Good Mornings

10 Deadlifts

Warm-up sets:

Add weight x 8 reps

Add weight x 6 reps

Add weight x 4 reps

Add weight x 3 reps x 2-3 sets (should still be warm-up sets)

Deadlift Working Sets

12-16-20

Deadlifts (115/75 lb.)

24-32-40

Lateral over the barbell jumps

* Optional Finisher

* Project Pull-up/Midline Madness

Partially Loaded

10 Db Suitcase Deadlifts

1 set each side

3-5 sets 10 Db Single Leg Deadlifts

1 set each side

3-5 sets