Tuesday 02/02/2021

2
Feb

Tuesday 02/02/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Row 200 m, arms only

Row 200 m, arms and hips only

Row 200 m, regular (include knee flexion)

Spend 1 min. in Wall-facing Stretch.

Row 200 m, arms only (supinated)

Row 200 m, arms and hips only (supinated)

Row 200 m, regular (supinated)

Spend 1 min. performing Down Dog + Cobra.

Row 100 m with perfect technique, talk about pacing – rest

Row 200 m with target 500-m pacing, but same perfect technique – rest

Row 200 m with target 1k pace for the workout – rest

Workout Prep

Warm-up (No Measure)

Review Clean + Jerk and how to cycle for reps

Muscle Clean—Push Press—Power Clean—Push Jerk—Cycling

250-m Row

10 Unbroken Clean + Jerks

RX: Metcon (Time)

250-m Row

15 Power Clean + Jerks (75/55 lb.)

500-m Row

20 Power Clean + Jerks

750-m Row

25 Power Clean + Jerks

1k Row

30 Power Clean + Jerks

FIT: Metcon (Time)

250-m Row

10 Power Clean + Jerks

500-m Row

15 Power Clean + Jerks

750-m Row

20 Power Clean + Jerks

1k Row

25 Power Clean + Jerks
Partially Loaded

200-m Run

15 DB Power Clean + Jerks (45/25 lb.)

400-m Run

20 DB Power Clean + Jerks

600-m Run

25 DB Power Clean + Jerks

800-m Run

30 DB Power Clean + Jerks

Cooldown

Warm-up (No Measure)

Hip Opener Flow Drill 1

* Spend 45-60 sec. with each movement