Friday 11/27/2020


Friday 11/27/2020

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Dynamic Warm-up (in Partners; option to perform Junkyard Dog with a PVC-on-box friend instead)

1 round of Junkyard Dog, each (

Then, Wheelbarrow ( the length of the gym, followed by some Distractions (per person)

* Sub in Bear Crawls and Feet-on-box Lifts (hands on floor)

1 round of Junkyard Dog, each

Hip/Shoulder Prep and Mobility in Partners (DB or Plate, Band)

P1: 10 Single-leg Deadlifts ( with light DB, each side

P2: Hip Flow #1 (


P1: 1 min. each Side Hip Distraction ( (sub for Wall Hip-flexor Stretch)

P2: Down Dog into Cobra (


P1: 10 Glute-Ham Raises ( – use feet under anchored heavy object as a sub

P2: Assists P1 – or performs Overhead Plate Shoulder Shrugs (


Workout Prep

Warm-up (No Measure)

2 x 5 reps Clean & Jerks

3-5 reps Clean & Jerks

15 Squat Cleans (115/75 lb.)

15 Push Jerks

15 Power Cleans

15 Clean & Jerks

Squat Clean and Jerk (3-3-3-3-3)

* Optional Finisher

Warm-up (No Measure)

Partially Unloaded

5 DB Squat Cleans

5 DB Jerks

5 DB Squat Clean & Jerks


5-7 sets

* Use heaviest DBs possible