Thursday 09/03/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Quick Dynamic Mobility (10 deliberate reps of each)

Cat Camel (https://youtu.be/jdwh5P8vMUU)

Down Dog to Cobra (https://youtu.be/RKuuNkajc40)

Up and Over the Fence into Air Squat (https://youtu.be/yx-8IgAabg4)

10 reps of Burgerner DB Warm-up (https://youtu.be/ayaXO7_srdo)

Workout Prep

Warm-up (No Measure)

1 Deadlift + 2 Hang Power Snatches + 3 Full Power Snatches (each side)

3-5 sets – Increase the load after 2 sets at any given weight, with the last 2 sets completed at their workout weight.

With their Wall Ball load, perform:

10 Front Squats + 5 Thrusters

5 x 1 Front Squat + 1 Wall Ball

10 Wall Balls

Metcon (Time)

21-15-9

Alt. DB Power Snatches (65/45 lb.)

42-30-18

Wall Balls (20/14 lb.)
Partially Loaded

21-15-9

Alt. DB Power Snatches (65/45 lb.)

42-30-18

Single DB Thrusters (hold DB in both hands)

* Use a lighter load than the Snatch if possible.

Cooldown

Warm-up (No Measure)

1 min. Hold each side Under the Body Thoracic Stretch (https://youtu.be/DFFnlbPB0tM)

1 min. Hold each side Advanced Pigeon Stretch (https://youtu.be/3nfCydlWYqo)