Satury 11/06/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Running Warm-up

One person performs three Shuttles:

At the first shuttle, perform 10 Jumping Jacks

At the second shuttle, perform 10 Air Squats

At the third shuttle, perform 10 Mountain Climbers

While they are doing this, their partner is holding a 15/10-lb. Plate directly overhead.

Switch

Project Agility Session #3

Lateral footwork and plyometrics

Warm-up

Ladder drills, 2-3 times per drill

Drills

X Cone Drill (2nd drill)

Workout Prep

Warm-up (No Measure)

Snatch-grip Deadlift—Deadlift Shrug—Muscle Snatch—Power Snatch—OH Squat—Squat Snatch

3 x 1 Deadlift + 1 Power Snatch + 1 Squat Snatch

3 Touch-n-go Squat Snatches

3 Touch-n-go Squat Snatches

4-5 sets

6 Squat Snatches

6 GHD Sit-ups or modification

3 Squat Snatches

RX: Metcon (Time)

21-15-9

GHD Sit-ups

Squat Snatches (75/55 lb.)

FIT: Metcon (Time)

21-15-9

Sit-ups

Squat Snatches (*or Power Snatches)

Cooldown

Warm-up (No Measure)

Quad Pose Stretch

Butterfly Stretch

Pigeon Stretch