Thursday 02/03/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm with Hip Opening Drills

Up and Over the Fence drill

Long Lateral Lunges

Tall Duck Walk

Sumo Squats

10 Goblet Squats

30 sec. Wall Hold with DB held out front (straight arms)

10 Cossack Squats (5 each side, holding DB)

30 sec. Wall Hold with DB overhead in one arm (right)

10 DB Windmills (5 each side)

30 sec. Wall Hold with DB overhead in one Arm (left)

Workout Prep

Warm-up (No Measure)

Prep for the Workout – Pause Squats

10 reps with empty Barbell – Pause 3 sec. at the bottom for the first 5 reps

Then, perform:

4 reps: 2 reps with 3-sec. Pause at the bottom + 2 regular Squats

Every 90 sec. x 3 rounds

2 reps every 90 sec. (no Pause)

3 rounds

(10-15 min.) Project Open Prep Session #2

4 x 500-m Row efforts