Friday 11/20/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
10 reps of each:
Forward/Backward Leg Swings
Lateral Leg Swings
Forward/Backward Arm Swings
Big Arm Circles
Then, using an empty Barbell, perform 10 reps of each:
Sumo Deadlifts
SDHPs
Alt. Warrior Pose (https://youtu.be/z3OUIzprKfE)
Bent-over Rows
Behind-the-neck Presses
Wipers (https://youtu.be/gS4X0rD4iUI)
Project Strongman Session #9
Option 1
AMRAP Atlas Stones (http://www.theworldsstrongestman.com/events/atlas-stones/) in 5 min.
* Use a height of above waist level to place the stones on.
* The load should be heavy, but manageable for multiple reps.
* Goal reps should be 15+
** Record load and reps performed.
Option 2 and Social Distancing Option
AMRAP Heavy Object placement in 5 min.
** Or, you could make a bunch of these 🙂
Home Tutorial on how to make a sandbag (https://youtu.be/u8svAtnvuZs)
Workout Prep
Warm-up (No Measure)
With an empty Barbell, or even some load, review the movements as:
Dip Drive—High Pull—High Hang Muscle Clean—Hang Power Clean—Push Press—Push Jerk
Prep for the Workout
Adding load each round, perform:
3 Hang Power Cleans + 3 Push Jerkss + 3 Hang Power Clean & Jerks
3 rounds
Metcon (Time)
21-15-9
Lateral Burpees over the Barbell
Hang Power Clean & Jerks (95/65 lb.)
* Project Strongman
Partially Loaded
21-15-9
Lateral Burpees over the Dumbbells
DB Hang Power Clean & Jerks (40/25 lb.)