Friday 5/1/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Indian Run with 1 MB
Down the gym (or outside), set up 3 MBs about 10-15 m away from each other.
In relay style, each person runs to the 1st MB and performs 3 MB Deadlifts, then runs to the 2nd MB and performs 3 MB Thrusters, then runs to the 3rd MB and performs 3 MB Cleans, then runs back, zigzagging through the MBs and tagging a teammate.
Make them go at it against each other, but don’t worry too much about technique—it’s more fun watching people trying to go fast! It will also get them warm.
Make each MB in the lineup a little heavier than the next one.
Go through twice each.
1 min. each partner Assisted Over the Shoulder Tricep Stretch
1 min. each partner Over-the-shoulder Stretch
Workout Prep
Warm-up (No Measure)
Use the following progression to review:
Sumo Deadlift—Sumo Deadlift High Pull—Front Squat—Hang Power Clean—Power Clean
2 x 3 reps of each movement
Fully Loaded
Review the movements with an empty barbell as needed, using:
Front squat – press – push press – thruster – back squat
3 Shoulder to overhead + 2 thruster + 1 back squat
* Take 4-6 sets to get there.
Then, bring the load back to workout weight and perform a few reps of each movement.
Unloaded
Review each movement as needed:
Pike push-up – air squat + burpee + step-up
20 sec. Pike hold + 4 pike push-ups + 2 pike round the worlds. (https://youtu.be/ENTl0f6J6cw)
4-6 sets.
Rest as needed
Metcon (AMRAP – Rounds and Reps)
n Partners, I-go-you-go, 1 round each:
10 DB SA Sumo Deadlift High Pulls (5 each side)
5 DB Front Squats
5 DB Hang Power Cleans
(45/25 lb.)
AMRAP 15 min.
FULLY LOADED
5 Shoulder to Overhead
5 Thruster
5 Back Squat
(95/65 lb.)
AMRAP 15 min.
UNLOADED
10 Pike HSPU
(https://youtu.be/7pPvJZGZIBg)
10 Air Squat + Burpee
10 Stationary Step-ups
(https://youtu.be/UqZ3mntpthE) (5 each side)
AMRAP 15 min.
