Wednesday 01/12/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Sweaty in Partners!

While P1 performs 50-ft. Walking Lunges + 50-ft. Bear Crawls, P2 performs

Alternating Long Lunges + Samson Stretch

Switch

While P1 performs 50-ft. Tall Duck Walks + 50-ft. Lizard Crawls, P2 performs

AMRAP 4 Dynamic Warrior Pose + 5 Standing Toe Touches

Switch

Workout Prep

Warm-up (No Measure)

Review the Back Squat with an empty Barbell

7-6-5-4-3-3-2-2-1

Back Squats

Perform Back Squats

Review and Prep the Bench Press

Go over technique, spotting, and ideal positioning for a max lift.

1×10 reps (empty Barbell)

1×5 reps

3×3 reps

3×1 rep

RX: Power Lift (Weight)

1-rep Max Back Squat

1-rep Max Bench Press

RX: Metcon (Weight)

Power Lift

1-rep or 3-rep Back Squat

1-rep or 3-rep Bench Press