Sunday 08/22/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

In partners, get sweaty with the No-handed Burpee Drill

* While P1 performs 3 NHBs, P2 performs:

5 Good Mornings + 5 Air Squats + 5 Push-ups

Then, in “you-go-I-go” style with your partner, perform the Burgener Dumbbell Warm-up

Workout Prep

Warm-up (No Measure)

Review and Prep for the Workout

Review the movements with a light Dumbbell

Suitcase Deadlift—Chainsaw—Devil’s Press

3 Suitcase Deadlifts

3 Chainsaws

3 Single-arm Devil’s Presses

2 rounds

3 Suitcase Deadlifts – each side

3 Chainsaws – each side

3 Devil’s Presses

RX: Metcon (Time)

16 DB Suitcase Deadlifts (50/35 lb.)

12 DB Chainsaws

9 DB Devil’s Presses

5 rounds

FIT: Metcon (Time)

16 DB Suitcase Deadlifts

12 DB Chainsaws

9 DB Devil’s Presses

5 rounds

Cooldown

Warm-up (No Measure)

(10-15 min.) Project Recovery Session #10

15 Plane Crash Victim Stretch (10 per side)

15 Glute Bridges

30 sec. Supine Pigeon Stretch (per side)

3 sets