Tuesday 02/15/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Jog 200 m – 400 m to warm up.

Hinshaw Running Prep – journal.crossfit.com/2016/04/hinshaw-warm-up.tpl.

DYNAMIC FLEXIBILITY

-Leg Swings

-Ankle Rotations

-Knee Touches

HIP MOBILITY

-Side high knee Karaoke Drill

-Alternating Forward Walkover “The Hurdle” Drill

-Walking while pulling knee to chest

-Walking while pulling inner ankle up to chest

DRILLS

-Walking Lunges with pelvic tilt

-Walking Lunges with torso twist toward side of extended knee

-Woodpecker

-Toe Touches

-High Knees

-Butt Kicks

Workout Prep

Warm-up (No Measure)

Prep the OH Squat with a PVC

Shoulder Rolls

Sots Presses

Flag Pole Stretches

Behind-the-back Lifts

Review the Power Snatch and Clean + Jerk methods

5 x 8 reps of OH Squat

RX: “Heavy Nancy” (Time)

400-m Run

15 OH Squats (135/95 lb.)

5 rounds

FIT: Metcon (Time)

400-m Run

15 OH Squats

4 rounds

Cooldown

Warm-up (No Measure)

KB Groin Stretch + Back Bridge