Monday 12/27/2021

27
Dec

Monday 12/27/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Chris Hinshaw Warm-up

As a group, Jog 400 m to warm up.

Dynamic Flexibility

* Leg Swings (10 right leg front to back, left, right side, left side)

* Ankle Rotations (10 right and left ankle, clockwise and counter-clockwise)

* Knee Touches (3 x 3-5 sec. each leg) into the Wall (toe 4+ in. from Wall) to warm achilles

Hip Mobility

* Side High Knee Karaoke drill (10 yards on each side)

* Alternating Forward Walkover (“the Hurdle”) drill: High knee angled out and lift up & over imaginary Hurdle (10 yards)

* Walking while pulling knee to chest (while standing tall)

* Walking while pulling inner ankle up to chest (“Figure 4″)

Drills (1×10 yards w/10-yard walk between efforts)

Workout Prep

Warm-up (No Measure)

Review Barbell/DB Movements

With an empty Barbell, review the Deadlift and OH Squat as needed.

Then, with a light set of Dumbbells, review the Squat Clean as:

Deadlift—Power Clean—Front Squat—Squat Clean

10 Deadlifts

10 OH Squats

8 Deadlifts

8 OHS

8 KB Swings (workout weight)

8 Pull-ups

8 Box Jumps

8 DB Squat Cleans (workout weight)

6 Deadlifts

6 KB Swings

6 Chest-to-bar Pull-ups (or modification)

6 Box Jumps

6 DB Squat Cleans

4 Deadlifts (workout weight)

RX: Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

FIT: Metcon (Time)

20 Deadlifts

Run 200 m

20 KB Swings

Run 200 m

20 Overhead Squats

Run 200 m

20 Burpees

Run 200 m

20 Jumping Chest-to-bar Pull-ups

Run 200 m

20 Plate Jumps

Run 200 m

20 DB Front Squats

Run 200 m