Monday 08/31/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Squatting Warm-up

Min 1: 20 Air Squats

Min 2: 45 sec. hold Bottom of Squat

Min 3: 20 Cossack Squats (https://youtu.be/UpWMXBopkdU)

Min 4: 45 sec. hold Bottom of Squat

Min 5: 20 Air Squats

6 reps at each position of Jami Squat Drill (https://youtu.be/w1INmNT3_2I)(bb on back)

6 Warrior Pose (https://youtu.be/z3OUIzprKfE) (with barbell) 3 each side (hold 5 sec. each rep)

Round-the-room Tall Duck Walks (https://youtu.be/7FznovMgLZ8) (no bb)

6 Good Mornings to Squat (https://youtu.be/39tFBLwX1PY) (with barbell)

2 rounds

Workout Prep

Warm-up (No Measure)

Back Squats:

10 reps with empty barbell

8 reps add load

6 reps add load

3-4 x 5 reps

30 sec. Side Plank (RS)

30 sec. Sit-ups

30 sec. Side Plank (LS)

30 sec. V-Ups

30 sec. Supine Plank

3 Rounds

Back Squat (5-5-5-5-5 * Optional Finisher)

2-4-6-8-10

* Add 2 reps each set until they can no longer perform a set unbroken.