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.