Thursday 07/22/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

While P1 Rows 250 m, P2 performs alternating Long Lunges + Samson Stretch

While P1 performs 50-ft. Tall Duck Walks + 50-ft. Lizard Crawls, P2 performs AMRAP 5 Air Squats + 5 Standing Toe Touches.

While P1 Rows 250 m, P2 performs alternating 50-ft. Walking Lunges + 50-ft. Bear Crawls

Workout Prep

Warm-up (No Measure)

Review and Prep for Back Squats

5 x 1 Back Squat + 5-sec.

5 x 5-sec. descent Back Squat

5 x regular Back Squats

Then,

2 x 10 Back Squats

10 Back Squats + 50-m Barbell Walk

RX: Metcon (Time)

25 Back Squats (115/75 lb.)

100-m Barbell Walk (on back)

5 rounds

* Each round is performed

unbroken

FIT: Metcon (Time)

20 Back Squats

100-m Barbell Walk (on back)

5 rounds

* Each round is performed

unbroken
Partially Loaded

25 DB Back Squats (40/25 lb.)

100-m DB Back-rack Carry

5 rounds

* Each round is performed

unbroken

Cooldown

Warm-up (No Measure)

Porno/Frog Stretch

Each side Seated Hamstring Stretch