23
Oct
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