Friday 02/11/2022


Friday 02/11/2022

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

P1 “Wheelbarrows” P2 down the gym, then they both perform 50 Plank High Fives

P2 “Wheelbarrows” P1 down the gym, then they both perform 10 Over/Unders each

1 min. Arm Lifts

1 min. each side Hip/Lower Back Stretch

2 rounds each

Workout Prep

Warm-up (No Measure)

Review the Front Squat and Shoulder-to-overhead

Front Squat: Air Squat—Back Squat—Elbow Rotations—Front Squat

Shoulder-to-overhead: Strict Press—Push Press—Jump Punch Land—Push Jerk

6 Box Jumps

5 Front Squats

4 Shoulder-to-overheads

3 rounds

Project Open Prep Session #5

Barbell cycling

10-15 Power clean and jerks (95/65lb) unbroken

Rest as needed

3-5 sets

RX: Metcon (Time)

20 Box Jumps (24/20 in.)

15 Front Squats (115/75 lb.)

10 Shoulder-to-overheads

3 rounds

FIT: Metcon (Time)

20 Step-ups

15 Front Squats

10 Shoulder-to-overheads

3 rounds