Tuesday 11/10/2020


Tuesday 11/10/2020

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Get Sweaty!

200-m Row

10 Inchworms + Push-up

200-m Row

10 Kick-backs (https://youtu.be/EbllxEAyQ6M)

200-m Row

10 DB Strict Presses (each side)

200-m Row

1 min. Banded Leg Stretches (https://youtu.be/WBBdZ7xGKWU)

1 min. Banded Lat Stretch (https://youtu.be/OZSV1uDH19k)

1 min. Banded Upright Rows

1 min. Banded Good Mornings (https://youtu.be/gPBVKQb9L5o)

2 sets

Workout Prep

Warm-up (No Measure)

Review and Prep the DB Power Snatch

Deadlift—Deadlift Shrug—Deadlift Shrug High Pull—DB Snatch

5 DB Snatches – each arm

4 sets

* Increase weight each time.

* Work on form and technique with lighter load in the early sets.

Project Strongman Session #4

Option 1

AMRAP Atlas Stones (http://www.theworldsstrongestman.com/events/atlas-stones/) in 5 min.

Option 2

AMRAP Heavy Object placement in 5 min.

DB Power Snatches (Weight)

* Reps each side

* Project Strongman

Warm-up (No Measure)

Partially Loaded

DB Power Snatches


* Reps each side

* Increase reps if you only

have one set of DBs