Tuesday 03/16/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

MB Warm-up

50-ft. MB Zercher Carry (Jog or Fast Walk)

5-7 Zercher MB Squats

50-ft. MB Zercher Carry

2 rounds

* Rest as needed.

50-ft. MB shouldered on the right side

5-7 MB Slams (like a DB Slam)

50-ft. MB shouldered on the left side

2 rounds

* Rest as needed.

50-ft. MB Jog Overhead

5-7 Lateral Jumps over MB

50-ft. MB Jog Overhead

1 round

5-10 reps Long Lunge Sequence

5-10 reps Alternating Dynamic Pigeon Stretch (no pause in stretch)

Workout Prep

Warm-up (No Measure)

Review the Zercher Squat as a group

Zercher Squat Sets

7 reps

2×5 reps

2×3 reps

Zercher Squat (3-3-3-3-3)

Partially Loaded

* Use heaviest set of DBs as possible.