Tuesday 08/31/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

MB Relay Game to Warm Up

Leg 1: 50-ft. MB Zercher Carry (Jog or fast Walk) → 5-7 Zercher MB Squats → 50-ft. MB Zercher Carry

2 rounds each person

Leg 2: 50-ft. MB shouldered on right side → 5-7 MB Slams (like DB Slams) → 50-ft. MB shouldered on left side

2 rounds each person

Leg 3: 50-ft. MB Jog Overhead → 5-7 Burpees over MB (scale to Burpees with Lateral Jump → 50-ft. MB Jog Overhead

1 round only

Prep the Hips

10 Cossack Squats

10 Cossack Squats

Long Lunge Sequence

1-2 sets

Workout Prep

Warm-up (No Measure)

Review the Zercher Squat

10 min. to warm up to working weight

20 min. to perform 7 sets (roughly 1 set every 3 min.)

Tabata Parallette Heel Taps

RX: Zercher Squat (3-3-3-3-3-3-3)

FIT: Front Squat (3-3-3-3-3-3-3)