Monday 01/31/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up

Sideway Steps

Skipping

Big High Knees

Zombie March

The following are done stationary

Air Squats – turn and face someone and perform hand-holding Air Squats

Inchworm + Push-up

Hands to ground + Squat Jump

Long Lunge Sequence on the spot

Floor Sequence

Midline Accessory Work

20 sec. Hollow Rock (scale as needed)

20 sec. Superman

20 sec. rest

3 rounds

20 sec. Plank

20 sec. Supine Plank

20 sec. rest

3 rounds

Workout Prep

Warm-up (No Measure)

With an empty Barbell, review the Power Clean as needed.

6-5-4-3 Power Cleans

Between each set, perform:

4 Air Squats + 2 Push-ups

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles