Tuesday 11/10/2020
Silver Creek Crossfit – CrossFit
Warm-up
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)
5-5-5-5-5
* Reps each side
* Project Strongman
Warm-up (No Measure)
Partially Loaded
DB Power Snatches
5-5-5-5-5
* Reps each side
* Increase reps if you only
have one set of DBs
