Monday 03/07/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Mobility

Low Bear Crawls

Regular Bear Crawls

High Knees

Long Lateral lunges

Crab Walks

Sumo Squats

Walking Bird Peckers

Zombie Inchworms

Partner Mobility

Partner PVC Mobility Complex

Partner Pigeon

Partner Hip/Lower Back Stretch

Workout Prep

Warm-up (No Measure)

Prep for Front-rack Lunges

Review the Front-rack Lunge with an empty Barbell.

Perform Part 1

Do as many sets of 6 (3 each side) as it takes to get to their heaviest load.

Take 2-3 min. between sets as needed.

Perform Part 2

Spend a few minutes figuring out what load they will use for the workout and perform 1 round with that load.

RX: Metcon (Weight)

Part 1:

Find your heaviest 6-rep (3 each side) Front-rack Backward Step Lunges

RX: Metcon (AMRAP – Rounds and Reps)

Part 2:

6 Front-rack Backward Step Lunges (@50-60% of Part 1)

4 Front Squats

AMRAP 2 min.

Rest 1 min.

3 rounds

FIT: Metcon (Weight)

Part 1:

Find your heaviest 6-rep (3 each side) DB Front-rack Backward Step Lunges

FIT: Metcon (AMRAP – Rounds and Reps)

Part 2:

6 DB Front-rack Backward Step Lunges

4 DB Front Squats

AMRAP 2 min.

Rest 1 min.

3 rounds

Cooldown

Warm-up (No Measure)

Couch Stretch

Frog Stretch