Friday 11/12/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Jumping Jacks for 2-3 min

3 Burpees

Switch up the time between Burpees

8-10 reps of each:

Plate Squats

Plate OH Squats

Plate Steering-wheel Turns

Plate Lying Overhead Extensions

PVC Rack Stretch

PVC Flag Pole Stretch

Workout Prep

Warm-up (No Measure)

Review for the Hang Squat Clean

3 x 1 Hang Power Clean + 1 Front Squat + 1 Hang Squat Clean

2 rounds

4 Hang Squat Cleans

2 sets

2 Hang Squat Cleans

3-4 sets

Project Agility Session #6

Plyometrics

Warm-up

Using 6-8 Parallettes/Hurdles or Cones, have your athletes warm up with 2-3 reps of each:

Single-foot Stepping – Running over Hurdles

Double-foot Jumping – no Rebounding yet

Double-foot Jumping – Rebounding to next Hurdle

Single-foot Jumping

Drill

Plate/Box Jump Round-the-worlds

RX: Hang Squat Clean (Weight)

2-2-2-2-2

FIT: Hang Squat Clean (Weight)

2-2-2-2-2
* or Power Clean to Front Squat