Wednesday 4/15/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
10 Good-mornings
10 Sit-up to Pike (https://youtu.be/e3jkJND3sCI)
10 Split leg Good-mornings (https://youtu.be/dpIBVWC863E)
10 Sit-up to Straddle
10 Quad Pose to hip lift (https://youtu.be/NDi1_YvWSPM)
10 Strict Sit-ups
10 Single Leg Deadlifts (https://youtu.be/Y6uMt6Y8V2w)
1-2 rounds – time permitting
Workout Prep
Warm-up (No Measure)
2-3 x 5 Deadlifts
Unloaded
Have people decide on what version they will be doing, grab their dumbbell and perform:
6 movement of choice
4 Weighted Sit-ups
Metcon (Time)
2-4-6-8-10….until you can’t perform unbroken sets.
DB Deadlifts (50/35 lb.)
Finisher
40 Devils Press (https://youtu.be/qcD165FQowU)
Every time you rest, perform
10 Weighted Sit-ups
FULLY LOADED
Every 2 min Perform Deadlifts:
Rnd 1 – 5 reps @ 50-60%
Rnd 2 – 5 reps @ 60-70%
Rnd 3 – 3 reps @ 70-80%
Rnd 4 – 2 reps @ 80-90%
Rnd 5 – 2 reps @ 90+% Finisher
60 Pull-ups
Every time you drop, perform
10 Weighted Sit-ups
UNLOADED
30 sec. Hollow Hold
30 sec. Sit-ups
30 sec. Rest
30 sec. Superman Hold
30 sec. Floor Back Extensions (https://youtu.be/rw5wMk24sBw)
30 sec. Rest
3-5 rounds
Cooldown
Warm-up (No Measure)
Back Bridges (https://youtu.be/08El9A8rRLw) – Accumulate 2-3 min.