Friday 10/02/2020


Friday 10/02/2020

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

15 Good Morning to a Squat (

Front-rack PVC Stretch ( (30 sec. per side)

15 Hands from floor to Jumping Jack touch the ground (

Wall-facing Stretch ( min. hold)

* Between each new movement, have athletes perform 30 Mountain Climbers.

2 rounds

Workout Prep

Warm-up (No Measure)

As a group with a PVC or empty Barbell, review the Hang Squat Clean:

Dip Shrug—Hang Power Clean—Front Squat—Hang Squat Clean

Then, perform:

4-6 sets of the Complex with increasing loads. Use more if needed.

Project Running Session #1


3 x 400 m Efforts

Rest 2 min. between each effort.

* Record each time.

Prep: 200 m – 400 m ascending pace Run.

Goal: To Run as fast as possible across all 3 efforts.

Metcon (Weight)

Find heaviest load for:

3 x Hang Squat Clean + 1 Front Squat

* Project Running
Partially Loaded

3 x 3 DB Hang Squat Cleans + 3 Front Squats (18 reps per set)

Either work up to heaviest load or perform 3-5 sets with heaviest set of DBs available