Thursday 03/03/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Deadlifts

Plank Hold

10 Single-leg Deadlifts

5 x Inchworm + 3 Push-ups

10 Goblet Squats

5 Kick up to Handstand Hold

6 TGUs (alternating arms)

6 Cossack Squats (6 each side)

Max Handstand Hold

Rest 2 min.

3 rounds

Workout Prep

Warm-up (No Measure)

Review the Hang Cluster and Thruster

Front Squat—Press with Squatting stance—Push Press—Full Thruster

Hang Power Clean—Hang Squat Clean—Full Hang Cluster

3 x 3 reps of Complex

2 x 4 reps of Complex

RX: Metcon (Weight)

Complex (1 rep = the following:)

1 Hang Cluster

1 Thruster

9-6-3-1

* So for the set of 9, it would

be 18 total reps.

FIT: Metcon (Weight)

Complex (1 rep = the following:)

1 Hang Cluster

1 Thruster

9-6-3-1

* So for the set of 9, it would

be 18 total reps

Cooldown

Warm-up (No Measure)

Lying shoulder internal and external rotational work