Sunday 09/20/2020

19
Sep

Sunday 09/20/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Row 500 m (easy-to-mod pace; focus on longer stroke rate)

10 x Hip Flow #1 (https://youtu.be/L-E6k49NT6E)

Row 250 m (mod-to-fast (500-m workout) pace; focus on breathing and hip drive)

10 x Short Ninja Flow (https://youtu.be/qy3h0tPgCKA)

Workout Prep

Warm-up (No Measure)

With an empty Barbell or PVC, review the movements as:

Deadlift—Dip Drive, Shrug—Front Squat—Hang Squat Clean—Squat Clean

Press—Push Press—Push Jerk

3 Squat Cleans + 2 Push Jerks + 1 Clean and Jerk

5 sets

Metcon (Time)

Row 1-k

10 Squat Cleans (135/95 lb.)

Row 500 m

10 Push Jerks

Row 250 m

10 Squat Clean and Jerks
Partially Loaded

Run 1-k

15 DB Squat Cleans (50/35 lb.)

Run 400 m

15 Push Jerks

Run 200 m

15 Squat Clean and Jerks

Cooldown

Warm-up (No Measure)

1-2 min. each side Banded T/S Rotation (https://youtu.be/VEqIj3ynecM)

1-2 min. each side Sit-up to Pike/Straddle (https://youtu.be/e3jkJND3sCI)