Tuesday 06/22/2021

21
Jun

Tuesday 06/22/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up with a Light DB

100-m Run

10 Air Squats

10 Cossack Squats

100-m Run

5 Strict DB Presses (R)

5 Front Squats (shouldered R)

5 Strict DB Presses (L)

5 Front Squats (shouldered L)

100-m Run

10 Windmills

100-m Run

10 Single-arm DB OH Squats

Dynamic Mobility

5 each side Long Lunge Sequence + Down Dog + Side Planks

5 each side Shoulder Sequence:Flagpole Stretch

Workout Prep

Warm-up (No Measure)

Project Oly – Session #9

Clean Complex – Technical Timing

1 Power Clean w/Pause above knee

1 Clean w/Pause above knee

1 Clean

Chad Briefs the Complex

Perform Front-rack Stretch

5-10 Front Squats

Bring Bar to back…

5-10 Back Squats

Bring Bar overhead

5-10 OH Squats

Use 3-4 more sets of 3-5 reps each until they reach their workout weight.

RX: Metcon (Time)

7 OH Squats (155/105 lb.)

7 Front Squats

7 Back Squats

5 rounds

FIT: Metcon (Time)

7 OH Squats

7 Front Squats

7 Back Squats

5 Rounds
Partially Loaded

7 Single-arm DB OH Squats

7 DB Front Squats

7 DB Back Squats

5 rounds

DB: 50/35 lb.