Friday 01/28/2022


Friday 01/28/2022

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Project Double-unders 10k Challenge #12

Warm up with:

20 sec. Jumping Jacks/10 sec. rest

3 sets

20 sec. Single-unders/10 sec. rest

3 sets

Then, perform:

Tabata Double-unders (20 sec. on/10 sec. off)

8 sets

Scale to attempts or Single-unders if needed.

Mobility Prep

Spend 1 min. in Wall-facing Stretch

Spend 1 min. performing Down Dog + Cobra

Spend 1 min. in Wall-facing Hip Flexor Stretch

Workout Prep

Warm-up (No Measure)

Review the Clean + Jerk thoroughly with a Barbell as a group

Dip Shrug—Hang Power Clean—Press—Front Squat—Push Press—Hang Squat Clean—Push Jerk—Full Clean + Jerk

Prep for the Clean + Jerk

1×5 reps

3×3 reps

3×1 rep

Olympic Lift (Weight)

1-rep Clean & Jerk