Saturday 09/05/20


Saturday 09/05/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Set up 4 stations of:

Jumping Jacks

Mountain Climbers


Row OR Bodyweight 3-point Deadlifts

Workout Prep

Warm-up (No Measure)

As a group, review the Deadlift. Start with some load on the Barbell. Then, for your review, focus on setting the shoulders back and being tight from the start. Sometimes a little weight helps with creating tension through these positions.

Between Deadlift sets, have everyone attempt Barbell Roll-outs. First, have them do half ROM to get the feel of it. Some people will most likely stop here.

Then, perform:

5 Deadlifts

2 Roll-outs

3-4 sets

Have them perform 10 Overs (just the Jump Over), then 4 Over-unders.

Eight Pack (Time)

1-10 Over-unders

10-1 Deadlifts (185/135 lb.)

5 Barbell Roll-outs

between sets

* Sept. 2019

Warm-up (No Measure)

Partially Loaded

1-10 Over-unders

10-1 DB Deadlifts (heaviest pair of DBs; double the reps if you only have one option)

30-sec. Plank between sets