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