Monday 04/12/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

P1: Row 250 m (steady pace)

P2: Inchworms

Switch

P1: Row 250 m (moderate pace)

P2: Good Mornings

Switch

P1: Row 250 m (hard pace)

P2: Push-ups (break every 3-5 reps)

Switch

Review the Clapping Push-up

Project Posterior Chain – Session #6

Activation Prep

10 Glute Bridges + 3 sec. Pause at top

10 Alt. Kneeling Superman + 3 sec. Pause at top

10 Good-morning to Squat

2 Rounds

6 x Barbell Hip Thrusts

5 Sets

Workout Prep

Warm-up (No Measure)

Review and prep the KB Swing and KB Snatch

150-m Row

10 KB Swings

10 Jumping Pull-ups

10 KB Snatches

RX: Metcon (Time)

1k Row

80 KB Swings (16/12 kg)

60 Push-ups

40 Jumping Pull-ups

20 KB Snatches

10 Clapping Push-ups

500-m Row

* Project Posterior Chain

FIT: Metcon (Time)

750-m Row

70 KB Russian Swings

50 Push-ups

30 Jumping Pull-ups

20 KB Swings

10 Push-ups

500-m Row

* Project Posterior Chain
Partially Loaded

DB: 40/25 lb.