Thursday 07/01/2021

30
Jun

Thursday 07/01/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

While one person performs 50-ft. Walking Lunges + 50-ft. Bear Crawls, the other performs

Alternating Long Lunges + Samson Stretch Switch

While one person performs 50-ft. Tall Duck Walks + 50-ft. Lizard Crawls, the other performs

AMRAP 4 Dynamic Warrior Pose + 5 Standing Toe Touches

Workout Prep

Warm-up (No Measure)

Review the Back Squat with an empty Barbell

7-6-5-4-3-3-2-2-1

Back Squats

Review and Prep the Bench Press

Bench Press

1×10 reps (empty Barbell)

1×5 reps

3×3 reps

3×1 rep

Power Lift (Weight)

1-rep Max Back Squat

1-rep Max Bench Press
Partially Loaded

1-2-3-4-5-6-7……

DB Back Squats (50/35 lb.)

* Keep adding reps until you

can’t perform the set

unbroken

1-2-3-4-5-6-7……

DB Bench or Floor Presses (50/35 lb.)

* Keep adding reps until you

can’t perform the set

unbroken