Saturday 09/11/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Good Mornings

10 Lateral Barbell Jump-overs

10 Strict Presses

10 Lateral Barbell Jump-overs

10 Slow Air Squats

10 Lateral Barbell Jump-overs

2 rounds

Project Upper Body Accessory Session #5

Pull, Push

8 x Alt. DB Bicep Curls – each side

8 x Alt. DB Straight-arm Front Raises

4-5 sets

Workout Prep

Warm-up (No Measure)

Review the Push Press as:

Press + Pause at the top—Dip Hold—Push Press

Then, adding load each set,

3 x 1 Press + 2 Push Presses

2 x 5 Push Presses

15 Air Squats

10 Hip Extensions

5 Push Presses

2 rounds

RX: Metcon (Time)

80 Air Squats

60 Hip Extensions

40 Push Presses (115/75 lb.)

Every 90 sec. perform 10 Lateral

Over-the-barbell Jumps

FIT: Metcon (Time)

60 Air Squats

50 Hip Extensions

40 Push Presses

Every 90 sec. perform 10 Lateral

Over-the-barbell Hops

Cooldown

Warm-up (No Measure)

1 min. Frog Pose

1 min. Alt. Plane Crash Victim Stretch

2 rounds