4
Aug
Thursday 08/05/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
As a group
25 Split-forward Jumping Jacks
15 Glute Bridges
15 Mountain Climbers (each side; 30 total)
10 Strict Sit-ups
5 Cartwheels
Squatting Prep
20 Air Squats
Hold at Bottom of Squat
20 Cossack Squats
Hold at Bottom of Squat
20 Air Squats
Workout Prep
Warm-up (No Measure)
Review and Prep for Back Squats
10 empty Barbell Back Squats (no Pause)
Perform 5×3 Pause Back Squats
Perform Part 2: Max Body Weight Back Squats
Project Recovery Session #2
200 m Active Jog – keep intensity around 60%
20 Barbell Wipers
10 Alt. Warrior Pose
200 m Single DB (light) Farmers Carry
Pause Back Squats (5 Rounds for weight)
3-3-3-3-3
Metcon (AMRAP – Reps)
Max set Back Squats at BW