Tuesday 08/03/2021 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up in Partners

P1: 10 Light KB Swings

P2: 10 Alt. V-ups

AMRAP 5 min.

Posterior Chain Prep

10 Alt. Single-leg Glute Bridges

10 Bird Peckers

10 Samson Stretch

2 rounds

5 x Single-leg KB Deadlifts – each leg

4 rounds

Workout Prep

Warm-up (No Measure)

5-12-9-6-3

Deadlifts

GHD Sit-ups

Box Jumps

Round of 15s:

Deadlifts with empty Barbell – pause in bottom position for 5 sec.

GHD Sit-ups – Strict AbMat Sit-ups

Box Jumps – 15 Lateral Step-ups, each side

Round of 12s:

Deadlifts – add ~50 lb. to the Barbell and perform each rep with a pause at the bottom

GHD Sit-ups – AbMat GHD Sit-ups

Box Jumps – 12 Step-ups

Round of 9s:

Deadlifts – add ~50 more lb. and perform 9 good clean, slow reps

GHD Sit-ups

Box Jumps – Jump up, Step down

Round of 6s and 3s:

Deadlifts

GHD Sit-ups – full ROM

Box Jumps

Project Recovery Session #1

3 min. Active Rowing – around 50-60% intensity

25 GHD Back Extensions

2 Sets – NFT