Monday 12/14/2020

14
Dec

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