Thursday 11/12/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Darren’s Spicy Hip Warm-up (https://youtu.be/X4i_RB0ALOk) (5 reps each side of each movement)
10 Sit-up to Pike (https://youtu.be/e3jkJND3sCI)
1 min. Front-rack PVC Stretch (https://youtu.be/954Ocp4w_NI) (30 sec. per side)
10 Sit-up to Straddle (https://youtu.be/e3jkJND3sCI)
10 Deadlifts
10 V-ups
2 rounds
Workout Prep
Warm-up (No Measure)
Review Hang Power Clean + Hang Squat Clean + Front Squat
Dip Drive—Hang Power Snatch—Front Squat—Hang Squat Clean
Heavy Complex
Work up to a heavy single of: 3 HPCs + 2 HSCs + 1 Front Squat
* Take about 10-12 min. to find a heavy single.
* About 6-8 attempts, depending on athletes’ speed.
* Must be unbroken.
Then, de-load to workout weight.
* Take roughly 70-75 percent of the heavy complex to use for the workout.
Project Strongman Session #5
Option 1
400 m Sled Drag for time
Option 2
400 m Heavy Object Carry
Social Distancing Option
5 min. Max Band March (https://youtu.be/sHCqY3JHMGA)
Metcon (AMRAP – Rounds and Reps)
3 Hang Power Cleans (185/125 lb.)
2 Hang Squat Cleans
1 Front Squat
9 Toes-to-bars
AMRAP 8 min.
* Work up to a heavy complex first
3 HPC + 2 HSC + 1 Front Squat
Project Strongman Session #5
Partially Loaded
5 DB Hang Power Cleans (50/35 lb.)
4 Hang Squat Cleans
3 Front Squats
9 Wall-lying Hands-to-feet
AMRAP 8 min.
* Work up to a heavy complex first
5 HPC + 4 HSC + 3 Front Squats
