Wednesday 07/29/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
0 Jumping Jacks
20 Crazy Finnish exercise https://youtu.be/4yj-UXL06kI
3 rounds
Rest while briefing the next part:
5 Long Push-ups– scale as needed
https://youtu.be/4yj-UXL06kI
20 Floor Hip Extensions
https://youtu.be/rw5wMk24sBw
3 rounds
Rest while briefing the next part:
10 Dynamic Plane Crash Victim Stretch https://youtu.be/5Djx2-hBnHU
10 Ab Crunches
3 rounds
Hip Prep
10 Single-leg Weighted Deadlifts (each side)
1-2 min. each side Adductor Rolling
10 Single-leg Weighted Deadlifts
1-2 min. each side KB Rolling
https://youtu.be/TPjRxPR0_Pc
10 Single-leg Weighted Deadlifts
1 min. each side Hip Capsule Grind + Dog Pee
https://youtu.be/IRdCckQVFrs
Workout Prep
Warm-up (No Measure)
5 x reps of 1 Deadlift to just above the knee + 1 full Deadlift (total of 10 reps)
* Use 40-50 lb. on top of the Barbell here.
Deadlift
2 x 6 reps
2 x 3 reps
Metcon (Time)
3 Deadlifts @ 80%
10 Burpees
3 rounds
6 Deadlifts @ 70%
10 Burpees
3 rounds
9 Deadlifts @ 60%
10 Burpees
3 rounds
Partially Unloaded
10 DB Deadlift
10 Burpee
3 rounds
