Saturday 05/15/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up in Partners
P1: Run 100 m
P2: Bootstrap Squats
Switch
P1: Run 200 m
P2: Inchworm + 2 Push-ups
Switch
P1: Run 300 m
P2: 10 Mountain Climbers + 10 Alt. Cossack Squats
Switch
Hip/Back Prep/Mobility
P1: 1 min. Banded Running Drill – attach Band to Rig and Run against it. Focus on technique here.
P2: 1 min. Hip Flow #2
Switch
2-3 rounds each
* Round 2: P2 performs Dynamic Alternating Pigeon Stretch for 1 min.
Workout Prep
Warm-up (No Measure)
Prep for the Clean + Jerk/Workout
3×6 reps
* Add load each round.
After the last set, have them Run 200 m at a fast pace.
RX: Metcon (AMRAP – Rounds and Reps)
Run 100 m
2 Power Clean + Jerks (185/135 lb.)
Every round add 100-m Run +
2 Power Clean + Jerks
AFAP in 24 min.
FIT: Metcon (AMRAP – Rounds and Reps)
Run 100 m
2 Power Clean + Jerks
Every round add 100-m Run +
2 Power Clean + Jerks
AFAP in 24 min.
Partially Loaded
Run 100 m
2 DB Power Clean + Jerks
Every round add 100-m Run +
2 Power Clean + Jerks
AFAP in 24 min.
DB Load: 65/45 lb.
