Thursday 4/23/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Arm Circles with Plate – first movement in Shoulder Warm-up #1

Perform 10 in one direction, then pause and hold an Iron Cross for 15+ sec.

Repeat for the other direction

Standing Letters with Plate – use this video, but perform standing

Perform a few min. of this and hold the positions for a few sec. every now and again

5 x Lying-down Prone Band Pull

Min 1: Ball Slams (or DB Slams)

Min 2: Barbell Landmines

Min 3: Floor Back Extensions

Min 4: Barbell Wipers

Min 5: Rest

2 rounds

Workout Prep

Warm-up (No Measure)

Either with a PVC or an empty Barbell, review the Power Clean, Push Press, and Push Jerk.

Deadlift—Shrug—Shrug into Power Clean—Power Clean

Press—Dip Hold—Dip—Push Press—Push Jerk

2 Deadlifts + 2 Power Cleans + 2 Jerks

Every 90 sec. for 7.5 min (5 rounds)

Metcon (Time)

Heavy Grace

30 Clean and Jerks (155/105 lb.) Rest 5 min. Grace

30 Clean and Jerks (135/95 lb.)