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.