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)