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)