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