1
Feb
Monday 02/01/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Min. 1: 20 Air Squats
Min. 2: 45-sec. Hold at Bottom of Squat
Min. 3: 20 Cossack Squats
Min. 4: 45-sec. Hold at Bottom of Squat
Min. 5: 20 Air Squats
Project Accessory Work Session #1 – Hips
6 Warrior Pose (with Barbell) – 3 each side (hold each rep for 5 sec.)
Round-the-room Tall Duck Walks (no Barbell)
6 Good Mornings to Squat (with Barbell)
1 round
5 x Single-leg Deadlifts (Barbell) – each side
5 sets
Workout Prep
Warm-up (No Measure)
Prep for Back Squats
10 reps with empty Barbell
8 reps – add load
6 reps – add load
3-4 x 5 reps
1 set every 4-5 min
Back Squat (5-5-5-5-5)
* BW Back Squat Test
Warm-up (No Measure)
Partially Loaded
DB Back Squats
2-4-6-8-10-12-14
* Keep adding 2 each set until
you can no longer make the reps.
* Use heaviest set of
DBs you have.