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.)