Monday 12/14/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up with Cone Speed Drill (https://youtu.be/yGJfYtNUNkE)
Movement 1: Running in Place
Movement 2: Plank Shoulder Taps (https://youtu.be/a3zH2d2Hb7o)
Movement 3: Air Squats
Movement 4: Push-ups
Movement 5: Hands from floor to Jumping Jack Touch the ground (https://youtu.be/8IwerdnFJ0g)
2x per movement – have athletes move for 20-30 sec.
Workout Prep
Warm-up (No Measure)
With an empty Barbell, review the Push Jerk (https://youtu.be/w_qQV0fzcQA)
Jump Land (hands at sides)—Jump Land (hands on shoulders)—Jump Punch Land—Push Jerk
2×10 Push Jerks
2×7 Push Jerks
Metcon (AMRAP – Reps)
Push Jerks (135/95 lb.)
AMRAP 5 min.
Wall Balls (20/14 lb.)
AMRAP 4 min.
Push Jerks (115/75 lb.)
AMRAP 3 min.
Wall Balls
AMRAP 2 min.
Push Jerks (75/55 lb.)
AMRAP 1 min.
Partially Loaded
DB Push Jerks
AMRAP 5 min.
Single DB Clusters
AMRAP 4 min.
DB Push Jerks
AMRAP 3 min.
Single DB Clusters
AMRAP 2 min.
DB Push Jerks
AMRAP 1 min.
* If possible, reduce the load each round
