Tuesday 12/07/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Perform 1 round of all Squat Complex movements

7-10 reps of each:

Squats with 5-sec. pause

Alternating Pigeon Stretches

Goblet Squats with 5-sec. pause

Cossack Squats

Air Squats

Hip Mobility/Stability

Band Hip Flexor Distractions

Band Pull-throughs

20 fast Single-unders

20 slow Single-unders

10 Single/Single/Doubles

25 Double-unders or attempts

Workout Prep

Warm-up (No Measure)

With an empty Barbell, do 10 Back Squats.

Briefly review the Clean + Jerk/Snatch here.

6 Back Squats with a 5-sec. pause at the bottom position for each rep + 6 fast Back Squats.

RX: Metcon (Time)

100 Back Squats (115/75 lb.)

Every 90 sec. perform:

25 Double-unders

FIT: Metcon (Time)

10 Back Squats

30 Fast Feet

8 rounds

Cooldown

Warm-up (No Measure)

Spend 5 min. Foam Rolling glute med and adductors.