Friday 03252022 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

10 Jumping Pull-ups – 8 Kipping Pull-throughs – 6 Kipping Pull-ups – 4 Strict Pull-ups – 2 L-sit Pull-ups

KB Trunk Twist

8 Push-up + T-rotation – 6 Inchworm + Push-up – 4 Narrow-grip Push-ups – 2 Strict Yoga Push-ups

KB Up and Overs

Shoulder Mobility

DB Overhead Stretch – Spend 2 min.

Banded Shoulder Sequence – Spend 30 sec.

Workout Prep

Warm-up (No Measure)

Review and Prep for Part 1

With a PVC + Barbell, quickly review the Press, Push Press, and Push Jerk. Get them moving well through all the positions. Spend some more time on the Push Jerk if needed.

Then, perform 3 rounds of the Complex to work up to their starting weight:

1 Press + 2 Push Presses + 3 Push Jerks

Perform Part 1

Perform a set every 3-4 min.

Perform Part 2