Wednesday 11/18/2020

18
Nov

Wednesday 11/18/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 7 min.:

8 Alt. Supermans

8-cal. Row

8 Alt. Hamstring Scoop Stretches

8-cal. Row

8 Cossack Squats (https://youtu.be/UpWMXBopkdU)

8-cal. Row

8 Good Mornings (https://youtu.be/Okcds-XrFwc)

Workout Prep

Warm-up (No Measure)

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

Sumo Deadlifts

Perform 7 x 1 Sumo Deadlift

* Give athletes about 3-4 min. to rest and recover between sets.

Project Strongman Session #8

Max Load Double Barbell Farmers Carry for 50 m

** try beat your load from Session #3

Social Distance Option

5 Deadlifts + Max Double Barbell Farmers hold for 30 sec.

Sumo Deadlift (1-1-1-1-1-1-1 )

* Project Strongman

Warm-up (No Measure)

Partially Loaded

DB Suitcase Deadlifts

10-10-10

* Each side

* Use the heaviest DB you can