Tuesday 09/15/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

6 reps at each position of Jami Squat Drill (https://youtu.be/w1INmNT3_2I) (BB on back)

6 Warrior Pose (https://youtu.be/z3OUIzprKfE) (with BB), 3 on each side (hold each rep for 5 sec.)

Round-the-Room Tall Duck Walks (https://youtu.be/7FznovMgLZ8) (no BB)

6 Good Mornings to Squat (https://youtu.be/39tFBLwX1PY) (with BB)

2 rounds

Workout Prep

Warm-up (No Measure)

Perform 5 Front Squats every 90 sec. for 10 min.

* The first minute, perform 10 reps with the empty Barbell.

* After the first minute, add roughly 10-20 lb. each round to get to your starting weight on the last set. It is a total of 10 sets.

* Partner up if needed.

* Spend the earlier rounds working positions and coaching people on their movement.

* Have them perform 10-20 Double-unders after each set of Squats.

Don’t Touch My Quads! (Time)

50 Front Squats @ 3/4 BW

Every time you put the Barbell down, perform 25 Double-unders

Rest 2 min.

40 Front Squats @ BW

Every time you put the Barbell down, perform 25 Double-unders

Warm-up (No Measure)

Partially Loaded

60 DB Front Squats

Every time you put the DBs down, perform 25 Double-unders

Rest 2 min

50 DB Front Squats

Every time you put the DBs down, perform 25 Double-unders (50/35 lb.) (or heavier)

Cooldown

Warm-up (No Measure)

1-2 min. each side Banded Pigeon (https://youtu.be/m8vdGOZVu2o) (or omit Band) Stretch

1 min. Quad Pose to Hip Lift (https://youtu.be/NDi1_YvWSPM)