Monday 10/26/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up in Groups of 3:

Partner A: Row arms only

Partners B and C: Lying MB Throw (https://youtu.be/_LLe4MvcrJ4)

Perform 2 more rounds with:

Partner A: Row legs only → Row arms and legs

Partners B and C: Lying Kicking MB Pass + Lying MB Throw again

Pec Mobility

2 min: Foam Roll/LAX Ball pecs (1 min. each side)

2 min: Partner Pec Stretch (https://youtu.be/9GZ3irnoxBU) (1 min. each partner)

Workout Prep

Warm-up (No Measure)

Quick Bench Press Review

Lay on Bench, perform 10 reps PVC Bench Press

Lay on Bench, place Barbell in J-cups and practice spotting, then perform 10 reps and switch partners

POP: Heel contact with the ground, elbows in on the descent and ascent, contact the Bar with xyphoid process (under chest), lock out above the shoulder joint (semi-circle bar path)

Add weight x 8 reps of each

Add weight x 5 reps of each

Add weight x 3 reps x 2 sets

Bench Press (5 – 5 – 5)

Deadlift (5 – 5 – 5 )

Warm-up (No Measure)

Partially Loaded

Seated DB Strict Presses

5-5-5

DB Suitcase Deadlifts

10-10-10 (each side)