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)
