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.