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