Thursday 07/09/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Lunges + Samson Stretch (https://youtu.be/tGgwZNcP86A)

Side Ape Drill Animal Movement (https://youtu.be/Ok9m1zTBK9s)

Bear Crawls forward + backward (https://youtu.be/-xSXM9vr2Ow)

Bird Peckers (https://youtu.be/w8a1syF0IEM)

Half Handstands (https://youtu.be/tK0LsT341MI)

6 reps Shoulder Rolls

6 reps Deadlifts

6 reps Cuban Presses (https://youtu.be/a_HaDGJOly0)

6 reps Good Mornings

6 reps Bent Over Rows (https://youtu.be/tIoHG3ahI8I)

2-3 rounds

Flag Pole Stretch (https://youtu.be/0RFxLgdCG34) for 30 sec. on each side

6 reps Deadlifts

Presses

6 reps Good Mornings

6 reps Bicep Curls – Yep!

2-3 rounds

Workout Prep

Warm-up (No Measure)

6 reps Deadlifts

6 reps High Hang Power Cleans

6 reps Push Presses

4 rounds

Metcon (Time)

12 Deadlifts (155/105 lb.)

9 Hang Power Cleans

6 Push Presses

5 rounds

* Option to go heavier
Partially Loaded

16 DB Deadlift

12 DB Hang Power Clean

9 DB Push Press

5 Rounds

Cooldown

Warm-up (No Measure)

Time permitting – Hip Flow #2 (https://youtu.be/JxGZbylezcA) and Down dog to Cobra (https://youtu.be/RKuuNkajc40)