Tuesday 01/05/2021

5
Jan

Tuesday 01/05/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Sweaty With Some Races!

Bear Crawl + 5 Burpees

Backward Bear Crawl + 5 Air-Squat Jumps

Crab Walk + 5 Kick Sits

Use a barbell for the Good Mornings.

8 Split-Stance Good Mornings (switch legs after 4 reps)

16 Floor Back Extensions

3-4 sets

Workout Prep

Warm-up (No Measure)

Review Deadlift with a Barbell

10 reps

Add weight x 8 reps

Add weight x 6 reps

Add weight x 5 reps (2-3 sets here)

Deadlift (5-5-5-5-5)

Touch and Go

Warm-up (No Measure)

Partially Loaded

30 sec. DB Suitcase Deadlift (each side)

2 min. Rest

10 Rounds

* Use heaviest load possible.

Workout Prep

Warm-up (No Measure)

Choose a rep number between 5 and 10. Make sure they can sustain their number across 5 minutes of work.

Metcon (AMRAP – Reps)

Part 2:

Open Prep

Pick a skill

Toes to Bar

Muscle Up

Chest to Bar Pullup

Perform 5-10 Reps EMOM

5 min.