Wednesday 02/03/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
15-12-9
Kick-backs
Hollow Rocks
Good Mornings
Lower Body Prep (as a group)
10 Split-stance T-spine Rotations (per side)
10 Inchworms
20 Hands from floor to Jumping Jack Touch the Ground
5 Jami Squat Drill (5 reps of each variation)
Review Lateral Box Jump
Workout Prep
Warm-up (No Measure)
Review Front-rack Step-up and DB Burpee
5 Front-rack Step-ups
5 DB Deadlifts
5 Lateral Box Jumps (R)
5 Lateral Box Jumps (L)
2 sets
Project Accessory Work Session #2 – Upper
6 reps Shoulder Sequence (each position)
6 Inchworms + Push-up
6 Down Dog to Cobra
1 round
8 x Alt. DB Bicep Curls – each side
8 x Alt. DB Straight-arm Front Raises
4-5 sets
RX: Metcon (AMRAP – Reps)
10 Front-rack DB Step-ups (45/25 lb.)
10 DB Burpees
With time remaining in 3 min.,
perform AMRAP
Lateral Box Jumps (24/20 in.)
4 rounds
FIT: Metcon (AMRAP – Reps)
10 Front-rack DB Step-ups
10 DB Burpees
With time remaining in 3 min.,
perform AMRAP
Lateral DB Jump-overs
4 rounds
Partially Loaded
10 Front-rack DB Step-ups (45/25 lb.)
10 DB Burpees
With time remaining in 3 min.,
perform AMRAP
Lateral DB Jump-overs
4 rounds
FIT: Metcon (AMRAP – Reps)
10 Front-rack DB Step-ups
10 DB Burpees
With time remaining in 3 min.,
perform AMRAP
Lateral DB Jump-overs
4 rounds
Partially Loaded
10 Front-rack DB Step-ups (45/25 lb.)
10 DB Burpees
With time remaining in 3 min.,
perform AMRAP
Lateral DB Jump-overs
4 rounds