15
Mar
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
DB Front Squats
Add 2 reps each set
Go until you can no longer perform the set unbroken
* Use heaviest set of DBs as possible.