Monday 4/13/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
20 sec. Crazy finnish exercise (https://youtu.be/4yj-UXL06kI)
10 sec. Dead bug (https://youtu.be/TsaGFE3XdqY)
4-5 Rounds
8-10 reps each position of Jami squat drill (https://youtu.be/w1INmNT3_2I)
Get Low
Deficit Push-ups
7 x 50% of Max Reps
Workout Prep
Warm-up (No Measure)
DB Squat Clean as:
Front Squats – Hang Squat Clean – Full Squat Clean
Unloaded
Single leg hip raises – perform some regular (feet on ground), before moving to single leg.
5 DB squat cleans or single leg raises
4-5 Ring/object dips – easy version for the first round.
2 Rounds
Metcon (Time)
Strict Db Elizabeth 21-15-9
DB Squat Clean (50/35 lb.)
Elevated Feet Object Dip
FULLY LOADED
Strict Db Elizabeth 21-15-9
DB Squat Clean (50/35 lb.)
Strict Ring Dip
UNLOADED
21-15-9
Single Leg Hip Raises (https://youtu.be/yMgi8X2Cdbk)(each side)
Elevated Feet Object Dip
Cooldown
Warm-up (No Measure)
2-3 min. With LAX pec roll (https://youtu.be/OFDmumaObUg)
or alternating plane crash victim stretch (https://youtu.be/5Djx2-hBnHU)
2-3 min. Downward dog to cobra (https://youtu.be/RKuuNkajc40) – hold positions for as long as it feels good.
