Monday 10/05/2020

3
Oct

Monday 10/05/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Every 30 sec. add 1 Shuttle. In the first 30 sec., they run 1 Shuttle, then rest. In the second 30 sec., they run 2 Shuttles, then rest, and so on, until they cannot complete all of their Shuttles within 30 sec.

10 Up-and-over the Fence (https://youtu.be/yx-8IgAabg4), 5 each side

10 Cossack Squats (https://youtu.be/UpWMXBopkdU) (3-sec. pause at the bottom, opening up groin)

10 Wall Shoulder Walks (https://youtu.be/l66MZtJ7YeE)

10 Standing Calf Raises (point feet in and out different directions)

30 sec. Wall Calf Stretch (https://youtu.be/7I3veKLIrnk), each side

10 Plane Crash Victims (https://youtu.be/5Djx2-hBnHU), 5 each side

Workout Prep

Warm-up (No Measure)

Review the Deadlift

Add some load for this part to get the Barbell off the ground so you can emphasize different points than when you normally review it—setting up, engaging shoulders, planting their whole foot, etc.

3-rep Deadlift

2 x 5 reps (At these loads, perform 5 reps of a Hang Power Clean as well. When it starts getting heavy, omit the Clean.)

3 x 3 reps

8-6-4

Deadlifts

Assault Bike Calories (do this HARD!)

Cleans

Legs on Fire! (Time)

24-12-6

Deadlifts (135/95 lb.)

Hang Power Cleans

Assault Bike Calories
Partially Loaded

32-24-12

DB Deadlifts (50/35 lb.)

Hang Power Cleans

Mountain Climbers (double reps)