Friday 01/29/2021

26
Jan

Friday 01/29/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

In partners:

P1: 1 min. Hip Distraction (each side)

P2: 1 min. Downward Dog to Cobra + 1 min. Lying Overhead DB Reach

Switch

P1: 30 sec. Banded Pigeon Stretch (each side)

P2: 30 sec. Arm Raises + 30-sec. Plate Hold Overhead

Switch

P1: 1-min. Squat Hold

P2: 30 sec. Lying Internal/External rotations (each side)

Switch

Get Warm

10-8-6-4-2

Squat to Jumping Jack

Pike Push-ups

Workout Prep

Warm-up (No Measure)

Review movements as this complex:

Clean-grip Deadlifts

Power Cleans

Front Squats

Squat Cleans

Presses

Push Presses

Push Jerks

Split Jerks

2 rounds

A moderate-to-heavy load:

1 High Hang Squat Clean + 1 Front Squat + 1 Squat Clean + 1 Split Jerk

Workout weight:

3 Squat Cleans + 3 Jerks.

RX: 11.3 (AMRAP – Rounds and Reps)

AMRAP 5 min.

Squat Cleans (155/115 lb.)

Jerks

* Work up to a heavy 3-rep

complex.

FIT: Metcon (AMRAP – Rounds and Reps)

Squat Cleans

Jerks

AMRAP 5 min.

* Work up to a heavy 3-rep

complex.
Partially Loaded

DB Squat Cleans (50/35 lb.)

DB Jerks

AMRAP 5 min.