Tuesday 08/25/20
Silver Creek Crossfit – CrossFit
Warm-up
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)
Switch
P1: 1-min. Row
P2: Barbell Landmines (https://youtu.be/3cy5W9Qrz7g)
Switch
P1: 1-min. Row – hard!
P2:Barbell Bent-over Rows (https://youtu.be/tIoHG3ahI8I)
Switch
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
