Sunday 10/25/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
OTB DB Posterior Work Warm-up (https://youtu.be/n8-MlJ7mtv4)
15-12-9
DB Deadlifts
DB Split-stance Good Mornings
DB Push-ups
DB Single-arm Swings
* 20 Jumping Jacks between each round
Hip Mobility/Stability
Hip Flow Sequence #2 (https://youtu.be/JxGZbylezcA)
Then:
5 Down Dog to Cobra (https://youtu.be/RKuuNkajc40)
5 Cat Camel (https://youtu.be/jdwh5P8vMUU)
5 Hip Capsule + Dog Pee (https://youtu.be/IRdCckQVFrs)
5 Floor Back Extensions (https://youtu.be/rw5wMk24sBw)
2 rounds
Workout Prep
Warm-up (No Measure)
Stations – 1 min. each:
Hip Extensions
Back Extensions
GHD Prone Hold – have them Hold a position they can tolerate; the goal is parallel to the ground!
V-ups
Slam Balls – use a heavier (workout weight) load in Round 2
1-2 rounds (time permitting)
Metcon (Time)
27-18-12-9
Hip Extensions
V-ups
Slam Balls (25/15 lb.)
Partially Loaded
32-27-18-12
Good Mornings (loaded by choice)
V-ups
DB Slams (https://youtu.be/TD533_RgwQU) (40/25 lb.)
Cooldown
Warm-up (No Measure)
Repeat 3-5 reps of Hip Flow Sequence #2 – Go slower and hold positions.