Friday 10/30/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Junkyard Dog (https://youtu.be/-nEX9A3TsDM) warm-up – 10 reps each

P1: 1 min. Wall Slides (https://youtu.be/TVVW8SIA-XI)

P2: 1 min. Pole Squats (https://youtu.be/mbiSzEFOaFk)

Switch

P1: 1 min. Supine Hip Bridges (https://youtu.be/d6WMq_zPAWY) + Leg Lift, each side

P2: 1 min. Wall Squats – Arms extended overhead (https://youtu.be/jkD3WonJzxo)

Switch

Workout Prep

Warm-up (No Measure)

With a Barbell, BRIEFLY review the movements for the Power Clean and Jerk:

Deadlift—Hang Power Clean—Power Clean—Push Press—Push Jerk + Split Jerk

Russian Wrap – https://www.youtube.com/watch?v=WK1wsLVTTtw (https://youtu.be/WK1wsLVTTtw)

Spanish Wrap – https://www.youtube.com/watch?v=XGsczi09G9g (https://youtu.be/XGsczi09G9g)

Time permitting, have everyone try both methods 1-2 times.

Then, have your athletes work up to their workout weight for the Clean and Jerk as:

6-6-4-4-2 reps

Increase the load each set. The last 2 sets (4 and 2) should be done with their workout weight.

Metcon (Time)

6 Power Clean and Jerks (185/135 lb.)

3 Rope Climbs

400-m Run

5 rounds
Partially Loaded

8 DB Power Clean and Jerks

8 DB Chainsaws each side

400-m Run

5 rounds

* Use the heaviest set of Dumbbells possible