Friday 04/23/2021

22
Apr

Friday 04/23/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Sweaty

With one DB, perform:

100-m Farmers Carry (switch arms at 50 m) – use light DB

2 reps each arm DB Burgener Warm-up

2 reps TGUs

AMRAP 5 min.

Project Posterior Chain – Session #11

Activation Prep

10 Alt. Single Leg Glute Bridges

10 Bird Peckers

10 Floor Back Extensions

2 Rounds

10 x DB Lateral (SL) Stationary Step-up – each leg

3 Rounds

* Rest 60-90 sec. Between sets.

* Compare to Session #5

Workout Prep

Warm-up (No Measure)

Review the movements as needed with a PVC or empty Barbell as:

Dip Drive—Muscle Clean—Hang Power Clean—Front Squat—Press—Push Press—Push Jerk

1 Hang Power Clean

2 Front Squats

3 Push Jerks

Then, bring the load back down to their workout weight and perform 1 set.

RX: Metcon (AMRAP – Rounds and Reps)

1 Hang Power Clean (135/95 lb.)

2 Front Squats

3 Push Jerks

AMRAP 14 min.

* Every 2 min. perform 4 Alt. TGUs (16/12 kg)

* Project Posterior Chain

FIT: Metcon (AMRAP – Rounds and Reps)

1 Hang Power Clean

2 Front Squats

3 Push Jerks

AMRAP 14 min.

* Every 2 min. perform 4 Alt. TGUs

* Project Posterior Chain
Partially Loaded

3 DB Hang Power Cleans

5 DB Front Squats

7 DB Push Jerks

AMRAP 14 min.

* Every 2 min. perform 4 Alt. TGUs

DB: 50/35 lb.