Wednesday 6/17/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Bullet Proof Hips Warm-up – from Active Life Rx’d (https://activeliferx.com/)
Side Shuffles: 10 x 10-m
Banded Posterior Hip Distraction (https://youtu.be/HCJ23HtMZq0): 2 minutes each leg
Lateral Leg Swings: x 10 each leg
2 rounds
Accessory Work:
Box Step Ups: 3 x 8 each leg while holding light KBs or DBs in both hands, increase to heavy weight by the last set.
Workout Prep
Warm-up (No Measure)
Fully and Partially Loaded
5 x 1 back squat + 5 sec. pause at the bottom
5 x 5 sec. descent back squat (take 5 sec. to get to the bottom of the squat) – fast ascent
5 x Back squats
2 x 10 Back squats
Unloaded
20 High Knees
20 Samson Stretch (https://youtu.be/tGgwZNcP86A) + Lunge
10 Long Lunges (https://youtu.be/HDu-juSbO0c)
10 Bootstrap squats
10 Alt. Warrior stretch (https://youtu.be/z3OUIzprKfE).
10 Dynamic Frog (porno) stretches (https://youtu.be/719TK9Wb0iA)
Everyone
With their workout weight, perform;
10 Back Squats + 50 m barbell/dumbbell walk
UL: 30 Air Squats + 100-m run.
Metcon (Time)
25 back squat (115/75 lb.)
100-m barbell walk (on back)
Perform one round every 3 min.
5 rounds
* Project Inversion
PARTIALLY LOADED
50 back squat
100-m DB Carry on back
Perform one round every 3 min.
5 rounds
UNLOADED
50 Air Squat
100-m Run
Perform one round every 3 min.
5 rounds
