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