Tuesday 08/25/20


Tuesday 08/25/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

8-10 reps Hip Flow #2 (https://youtu.be/JxGZbylezcA)

P1: 1-min. Row

P2: Barbell Hip Extensions (https://youtu.be/2qGbKb5aYaQ)


P1: 1-min. Row

P2: Barbell Landmines (https://youtu.be/3cy5W9Qrz7g)


P1: 1-min. Row – hard!

P2:Barbell Bent-over Rows (https://youtu.be/tIoHG3ahI8I)


Workout Prep

Warm-up (No Measure)

With a PVC, perform a few reps of each:

Sots Press (https://youtu.be/U0QSqA165s0)

Shoulder Rolls

OH Squats

Then, with a Barbell, perform 10 slow and (close to) perfect OH Squats as a group.

Heavy 1-rep OH Squat

3 x 5

3 x 3

3-4 x 1

* Rest as needed between sets.

Bring load down to workout weight. Clean and Jerk behind the neck or Snatch and perform 5 reps.

Metcon (Time)

5 OH Squats (155/115 lb.)

250-m Row

5 rounds

* Work up to a heavy 1-rep OH Squat
Partially Loaded

5 OH Squats (50/35 lb.) – each side

200-m Run or 70 Double-unders

5 rounds