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