Monday 4/13/20

12
Apr

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.