Sunday 11/01/1010
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2-3 min. at each:
1. Hip Flexor Origin Trigger Point Work (https://youtu.be/tW2Z-y3NvhA)
2. Quad Pose to Hip Lift (https://youtu.be/NDi1_YvWSPM)
3. Lying Banded Hamstring Curl (https://youtu.be/NTwlCxhReyg)
4. Banded Pull-throughs (https://youtu.be/G6d_zl4UuJ8)
Workout Prep
Warm-up (No Measure)
Review the Devil’s Press
Deadlift—Burpee Deadlift—Single-arm Swing—Devil’s Press
20 sec. Lateral DB Step-ups
10 sec. Rest
4 rounds
20 sec. Single-arm Devil’s Presses
10 sec. Rest
4 rounds
Metcon (AMRAP – Reps)
30 sec. – 45 sec. – 1 min. – 90 sec. – 2 min.
Single DB Lateral Step-ups – switch sides as needed
Single DB Devil’s Presses – alt. sides
DB: 40/25 lb.
Box: 24/20 in.
Partially Loaded
30 sec. – 45 sec. – 1 min. – 90 sec. – 2 min.
Single DB Lateral Step-ups – switch sides as needed
Single DB Devil’s Presses – alt. sides
DB: 40/25 lb.
Object height: 24/20 in.
Cooldown
Warm-up (No Measure)
1-2 min. Cat and Camel (https://youtu.be/YR5y0hKfP8k)
1-2 min. Plane Crash Victim Stretch (https://youtu.be/5Djx2-hBnHU)
