Thursday 10/08/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 7 min.:
20 Jumping Jacks
10 Push-ups
20 Lunges
10 Scap Pull-ups – sub Scap Push-ups if you don’t have access to a Pull-up Bar
2 rounds – 10 reps of each:
Samson Stretch (https://youtu.be/tGgwZNcP86A)
Cuban Presses (https://youtu.be/a_HaDGJOly0)
Alternating Dumbbell Deadlift Rows (https://youtu.be/NOy4wXLe0rY)
T-spine Rotations (https://youtu.be/eSRIedw0BGw)
Workout Prep
Warm-up (No Measure)
Review the Split Jerk (and if you have to take the Bar from the ground, review the Clean)
Push Press—Push Jerk—Footwork—Split Jerk
Chad Vaughn Split Jerk Points of Performance (https://youtu.be/wYd–vm5M3o)
Catalyst Athletics Improving Your Footwork in the Split Jerk (https://www.catalystathletics.com/article/1977/Improving-Your-Footwork-in-the-Split-Jerk/)
3 Split Jerks
3 Pull-ups or Ring Rows
5-7 building sets – don’t let athletes build to failure, especially on the Pull-ups.
Metcon (AMRAP – Rounds and Reps)
1 Split Jerk (70 percent of 1RM)
1 Weighted Pull-up (35/15 lb.)
AMRAP 12 min.
* Add 1 rep to both movements
each round
* If possible, use Rack for Jerk
Partially Loaded
1 DB Split Jerk (heaviest load possible)
1 DB Renegade Row (each side)
AMRAP 12 min.
* Add 1 rep to both movements
each round