Tuesday 11/03/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Simon Says Game

Mobilize Hips and Front Rack

5-10 reps Long Lunge Sequence (https://youtu.be/HDu-juSbO0c)

5-10 reps Split-stance T-spine Rotation (https://youtu.be/0cb_LSemv0c)

30 sec. per side Front-rack PVC Stretch (https://youtu.be/954Ocp4w_NI)

Workout Prep

Warm-up (No Measure)

Front Squat Sets

7 reps

2×5 reps

2×3 reps

Perform 1 set every 3-4 min.

Project Strongman Session #1

* Spend the majority of time working up to their workout weight.

Test (option 1)

As far as possible Yoke Carry in 1 minute (2 x BW)

* The loads are recommendations/goals. Reduce this as needed for safety and ability. The goal would be to only put the yoke/barbell down no more than 3-4 times within the minute.

* Ideally a 100 m course out and back would allow for minimal change of direction.

* Goal distance > 50 m.

** Record the load of the yoke and repeat in Session #12

Test (option 2)

As far as possible Barbell Back Rack Carry in 1 minute (BW)

** Record the load of the barbell and repeat in Session #12

* The loads are recommendations/goals. Reduce this as needed for safety and ability. The goal would be to only put the yoke/barbell down no more than 3-4 times within the minute.

* Ideally a 100 m course out and back would allow for minimal change of direction.

* Goal distance > 70 m.

Front Squat (3-3-3-3-3 )

* Project Strongman

Warm-up (No Measure)

Partially Loaded

DB Front Squats

2-4-6-8-10-12

* Until you can go no

further unbroken

* Use the heaviest DBs

you have