Sunday 10/24/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

21-15-9

Air Squats to Jumping Jacks

Good Mornings

Front-rack Mobility

Front-rack PVC Stretch

Thoracic Bridge

Samson Stretch

T-spine Rotation and Quadruped Shoulder Rolls

1-2 sets

Project Explosive Power Session #9

Resistance Running – Explosive start

4 x 20-m Sprint

4 x 20-m Backward Sprint

2 x 20-m Side Shuffle right

2 x 20-m Side Shuffle left

Workout Prep

Warm-up (No Measure)

Review Front Squat and Front-rack Hold

1 Power Clean

5 Front Squats

Front-rack Hold

5 DB Split Cleans

3 sets

RX: Metcon (Time)

5 Front Squats (185/135 lb.)

30-sec. Front-rack Hold

10 DB Hang Split Cleans (40/25 lb.)

5 rounds

*Compare to October 2020

FIT: Metcon (Time)

5 Front Squats

30-sec. Front-rack Hold

10 DB Hang Split Cleans

5 rounds

Cooldown

Warm-up (No Measure)

Forearm and Wrist Mobility Stretches

10-15 Slow Jefferson Curls