Tuesday 04/20/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
10 MB Deadlifts
10 MB Front Squats
10 MB Thrusters
100-m Jog with MB
1 min. Wall-squat Hold with MB (or hold the bottom of a Squat)
3 rounds (have them perform the Holds together)
Then, perform some quick dynamic mobility:
10 reps Hip Flow Opener #2
Project Posterior Chain – Session #9
Activation Prep
10 Glute Bridges + 3 sec. Pause at top
10 Alt. Kneeling Superman + 3 sec. Pause at top
10 Good-morning to Squat
2 Rounds
7 Glute-Ham Raise (in partners)
1 min. Plank Hold * add load if needed.
3 Sets
Sub Loaded Good-Morning for Glute-ham raise if you can’t utilise partners or a GHD.
Workout Prep
Warm-up (No Measure)
Run 100 m (fast)
12 Wall Balls
RX: Metcon (AMRAP – Rounds and Reps)
100-m Run
12 Wall Balls (20/14 lb.)
AMRAP 7 min.
* Project Posterior Chain
Partially Loaded
100-m Run
9 Single DB Clusters
AMRAP 7 min.
DB: 40/25 lb.
