Wednesday 06/02/2021


Wednesday 06/02/2021

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Warm Up with a MB

30 sec. Plane Crash Victim Stretch (each side)

30 sec. MB Toe Taps

30 sec. Plank Shoulder Taps

30 sec. MB Toe Taps

30 sec. Lying MB Throw Bench Warm-up (omit partner)

2 sets

Pec/Shoulder Prep

LAX Pec Smash (30 sec. per arm)

Then, 10 reps of each Shoulder Sequence

Workout Prep

Warm-up (No Measure)

Review and Prep the Bench Press

1×10 reps (empty Barbell)

1×5 reps

3×3 reps

3×1 rep

Optional Finisher

10 rounds

:20 sec. Row, Bike, or Ski

:10 sec. Rest

RX: Bench Press (1-1-1-1-1)

FIT: Bench Press (3-3-3-3-3)

Partially Loaded

DB Tempo Bench Press (3-sec. Negative, 1-sec. Pause at chest)


* Use heaviest load possible

* Go to failure each set if only using one light set of DBs

Optional Finisher