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.