Tuesday 02/09/2021

9
Feb

Tuesday 02/09/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

100-m Row (or sub Bear Crawls or Mountain Climbers)

10 KB Deadlifts

10 KB Russian Swings

5 Inchworms

AMRAP 5 min.

Project Accessory Work #4 – Hips

6 Warrior Pose (with Barbell), 3 each side (hold each rep 5 sec.)

Round-the-room Tall Duck Walks (no Barbell)

6 Good Mornings to Squat (with Barbell)

1 round

6 x 4010 Tempo Back Squats

5 sets

Workout Prep

Warm-up (No Measure)

Review each movement as:

Dip—Bent-over Row

2 x 5 Dips + 5 Bent-over Rows

2 x 3 Dips + 3 Bent-over Rows

* Increase the load each round.

250-m Row

25 Unbroken KB Swings (you choose the load)

P2 starts the Row as soon as P1 is off the Rower. The goal is to catch up to P1!

2-3 rounds (time dependent)

Bent Over Row (3-3-3-3-3)

Weighted Dip (3-3-3-3-3)

Warm-up (No Measure)

Partially Loaded

DB Bent-over Rows

5 sets each arm to failure

* Use heaviest DB.

Weighted Bench Dips

5 sets to failure

* Use heaviest DB,

rest on hips.