21
Apr
Thursday 04/22/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Get Sweaty!
Bottom-to-bottom Air Squat Tabata
Perform Air Squats for 20 sec., then rest in the bottom position for 10 sec.
5-6 rounds
Project Posterior Chain – Session #10
Activation Prep
10 Alt. Single Leg Glute Bridges
10 Bird Peckers
10 Floor Back Extensions
2 Rounds
5 x MB Throw for Height
3 Sets
Workout Prep
Warm-up (No Measure)
Prep for Back Squats
As a group, perform 10 reps with an empty Barbell.
8 reps * Add some load.
3-4 x 3 reps
A set roughly every 3-4 min.
Tempo Back Squats (Weight)
3-3- 3
32X1
Back Squat (3-3- 3)
Warm-up (No Measure)
Partially Loaded
Tempo DB Back Squats
10-10-10
32X1
Back Squats
2-4-6-8-10…
Add 2 reps until you can’t go
unbroken
DB: Use heaviest possible