Monday 07/26/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Play “Belly, Back, Squat”: On the coaches’ call

Hip Prep

Hip Capsule Stretch

Pigeon Stretch plus Lacrosse Ball

Banded Hip Distraction OR Wall-facing Hip Flexor Stretch

2-3 sets

Workout Prep

Warm-up (No Measure)

Review and Prep the Split Squat

10 Bodyweight Lunges

10 Barbell Lunges

10 Split Squats

Use 3-4 sets of 5 reps to get to their starting weight.

* Perform a set every 4 min.

Optional Finisher

For time:

20/15-cal. Assault Bike

50 Overhead Plate Jumping Lunges (each leg = 1 rep)

RX: Split Squats (5-3-3-1-1-1)

FIT: Split Squats (5-5-5-3-3-3)

Partially Loaded

DB Split Squats

10-10-10-10-10

* Each side

* Use heaviest load available