Tuesday 03152022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Good Mornings holding a light DB

10 Sit-ups to Pike

10 Single-leg Deadlifts with light DB (each Side)

10 Sit-ups to Straddle

10 Strict Sit-ups with DB OR scale to no DB

10 Strict Toes-to-bars OR scale to Leg Raises

10 Back Bridges – go up, hold for 5 sec., come down

Rowing Skill Work

Row 200 m, arms only

Row 200 m, arms and hips only

Row 200 m, regular (include knee flexion)

Row 100 m with slow and perfect technique; talk about transfer of power

Row 200 m with fast but same perfect technique

* Rest as needed

Workout Prep

Warm-up (No Measure)

Review and Prep for Deadlifts

Review the Deadlift as a group with an empty Barbell.

2 x 5 Deadlifts

RX: Metcon (Weight)

Every 2 min. perform Deadlifts:

Rnd 1 – 5 reps @ 50-60%

Rnd 2 – 5 reps @ 60-70%

Rnd 3 – 3 reps @ 70-80%

Rnd 4 – 2 reps @ 80-90%

Rnd 5 – 2 reps @ 90+%

FIT: Metcon (Weight)

Every 2 min. perform Deadlifts:

5-5-3-3-2-2

Cooldown

Warm-up (No Measure)

Accumulate 3 min. in a Back Bridge and 20 Cat/Camel