Tuesday 02/08/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Play “Push, Pull” to Warm Up

Hip Prep

1. Darren Hip Warm-up – Do 5 reps at each progression

2. Active Pigeon Stretch

Workout Prep

Warm-up (No Measure)

Review the Sumo Deadlift as a group with an empty Barbell

2×6 reps

2×4 reps

2×2 reps

2×1 rep

Project Open Prep Session #4

Choose from:

3 x Max unbroken sets of Toes-to-bars

or

3 x Max unbroken sets of Handstand Push-ups

* Rest 2 min. between sets.

* Scale to something challenging that gets them either hanging on the Bar or being inverted.

* If they performed 21.1 yesterday and their shoulders are too smoked, have them perform this alternative:

3 x Max Box Jumps in 1 min. (24/20 in.)

* Rest 2 min. between sets.

RX: Sumo Deadlift (1-1-1-1-1-1)

*Finisher

(Open Prep)

FIT: Sumo Deadlift (3-3-3-3-3-3)

*Finisher

(Open Prep)