Friday 10/16/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

21-15-9

Air Squats to Jumping Jacks

Good Mornings

(5+ min.) Front-rack Mobility

Front-rack PVC Stretch (https://youtu.be/954Ocp4w_NI)

Thoracic Bridge (https://youtu.be/vjvju7XlCww)

Samson Stretch (https://youtu.be/tGgwZNcP86A)

T-spine Rotation and Quadruped Shoulder Rolls (https://youtu.be/eSRIedw0BGw)

2 sets

* Perform 10 reps per movement or Hold 30 sec. per side.

Workout Prep

Warm-up (No Measure)

Review Front Squat and Front-rack Hold

1 Power Clean

5 Front Squats

10-sec. Front-rack Hold

5 sets (use more if needed)

Metcon (Time)

5 Front Squats (185/135 lb.)

30-sec. Front-rack Hold

10 DB Hang Split Cleans (40/25 lb.)

5 rounds
Partially Loaded

5 DB Front Squats (65/45 lb.)

30-sec. Front-rack Hold

10 DB Hang Split Cleans (40/25 lb.)

5 rounds

Cooldown

Warm-up (No Measure)

Forearm and Wrist Mobility Stretches (https://youtu.be/mh7iRo-O9aU)

10-15 Slow Jefferson Curls (https://youtu.be/C-N_8sMYP2A)