Saturday 10/24/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

With a PVC (5+ reps of each movement):

Good Mornings

Front Squats

Deadlifts

Presses

With a Barbell (5+ reps of each movement):

Bent-over Rows

Front Squats

Deadlifts

Hang Power Cleans

Push Presses

* Perform 2-3 times.

Every 30 sec.:

1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Front Squat

Workout Prep

Warm-up (No Measure)

Keep the (light) load they have on the Barbell and use Chad’s Clean Complex Timing Instruction to review the Clean:

Explained

https://www.youtube.com/watch?v=WBRAhYwGii4 (https://youtu.be/WBRAhYwGii4)

Demo

https://www.youtube.com/watch?v=rJiuGhfsyGM (https://youtu.be/rJiuGhfsyGM)

Then, have them work up to a heavy 1-rep Complex of:

1 rep = 1 Hang Squat Clean + 1 Squat Clean

5-7 sets

Bring the weight down to the first-set load and perform:

3 Squat Cleans

5 MB Front Squats + 5 Wall Balls

3 Squat Cleans

Metcon (Time)

20 Squat Cleans (75/55 lb.)

40 Wall Balls (20/14 lb.)

15 Squat Cleans (115/75 lb.)

30 Wall Balls

10 Squat Cleans (135/95 lb.)

20 Wall Balls

5 Squat Cleans (155/105 lb.)

10 Wall Balls
Partially Loaded

20 DB Squat Cleans

40 Single DB Thrusters – 20 each arm

15 Squat Cleans

30 Single DB Thrusters – 20 each arm

10 Squat Cleans

20 Single DB Thrusters – 20 each arm

5 Squat Cleans

10 Single DB Thrusters – 20 each arm (40/25 lb.)