Friday 09/03/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Mobility Warm-up

1. Running backward

2. Side Shuffling – both ways

3. High Knees

4. Arm Swings while Running forward

* Every 30 sec.

1. 10 Downward Dog + Single-leg Raises

2. 1 Inchworm + 5 Push-ups, 1 Inchworm + 4 Push-ups

3. 5 Downward Dog into Cobra Stretch

4. 10 Hip/Leg Raises in Supine Plank

5. 10 Broad Jumps

Project Upper Body Accessory Session #2

Bodyweight

6-8 x 3010 Tempo Strict Handstand Push-ups

6-8 x 3010 Tempo Strict Pull-ups

3-5 sets

Workout Prep

Warm-up (No Measure)

Review Power Clean + Jerk

Clean Dip: Shrug—Muscle Clean—Power Clean (land in high Squat)—Power Clean (land in low Squat)

Jerk: Press—Push Press—Push Jerk—Split Jerk

5 Power Cleans + 4 Jerks + 3 Power Clean + Jerks

5 sets

RX: Metcon (AMRAP – Rounds and Reps)

30 Power Cleans (185/125 lb.)

30 Jerks

15 Power Clean + Jerks

AMRAP 8 min.

FIT: Metcon (AMRAP – Rounds and Reps)

20 Power Cleans

20 Jerks

10 Power Clean + Jerks

AMRAP 8 min.

Cooldown

Warm-up (No Measure)

Alt. Plane Crash Victim Stretch

Supine Pigeon Stretch

Under-the-body Thoracic Stretch

2-3 rounds