Thursday 5/14/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
4-6-8-10
Wall slides
(https://youtu.be/TVVW8SIA-XI)
Bootstrap stretch
(https://youtu.be/yhAUCGZnv3s)
Floor back extensions
(https://youtu.be/rw5wMk24sBw)
4-8 reps of ninja flow
(https://youtu.be/qy3h0tPgCKA)
10 Cossack Squat (https://youtu.be/UpWMXBopkdU) + 5 sec. Pause at each rep (5 each side)
10 Wall Squat (https://youtu.be/jkD3WonJzxo) (slow controlled)
3 rounds
Workout Prep
Warm-up (No Measure)
2 Alt. strict press
4 Alt. push press
2-3 rounds
5 reps Db deadlift
5 reps Db shrug
5 reps Db front squat
5 reps Db hang squat clean
5 reps Db squat clean
Fully Loaded
6 Jumping pull-ups
5 Kipping swings
4 Pull-ups
3 Chest-to-bar pull-ups
2-3 rounds
5 reps Mb deadlift
5 reps Mb shrug
5 reps Mb front squat
5 reps Mb hang squat clean
5 reps Mb squat clean
Unloaded
20 sec. Hollow rock hold – scale as needed.
10 sec. Rest
3 rounds
20 sec. Heel taps
10 sec. Rest
3 rounds
12 Alt. cossack squats
Metcon (Time)
40-30-20-10
DB. Alt. Push Press
DB Squat Clean (40/25 lb.)
* one DB held sideways
in both hands
FULLY LOADED
40-30-20-10
Chest-to-bar Pull-ups
Mb Clean (20/14 lb.)
UNLOADED
40-30-20-10
Heel Taps (https://youtu.be/jLN3LbDai1U)
Cossack Squats (https://youtu.be/UpWMXBopkdU)
Cooldown
Warm-up (No Measure)
1-2 min. Frog pose hold (https://youtu.be/719TK9Wb0iA)– plus additional rock back and forth
1-2 min. Back Bridge hold (https://youtu.be/08El9A8rRLw) – scale as needed.
