Wednesday 02/09/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Alternate after each movement (20 sec. on/10 sec. off):

Assault Bike

Side Plank – Right

Side Plank – Left

Crazy Finnish Exercise

3 rounds

Max Burpee Broad Jumps

Have them perform 3-5 reps of 3 Burpee Broad Jumps for distance

1 rep = Burpee into a Broad Jump 3 times

Workout Prep

Warm-up (No Measure)

Review the DB Clean with a set of light Dumbbells

Dip Shrug—Hang DB Clean—Deadlift—Full DB Clean

With the light Dumbbells, do a quick review of the Hold positioning. Then, using those same Dumbbells, have them perform a 100-m Carry.

10 DB Power Cleans + 100-m Carry, both with their working weight

RX: Metcon (AMRAP – Reps)

30 sec. DB Power Cleans (50/35 lb.)

30 sec. Rest

30 sec. Alternated-grip DB Hold

* One DB on shoulder, one by side

30 sec. Rest

8 rounds

Straight into:

400-m Alternated-grip Carry

* One DB on shoulder, one by side

FIT: Metcon (AMRAP – Reps)

30 sec. DB Power Cleans

30 sec. Rest

30 sec. Alternated-grip DB Hold

* One DB on shoulder, one by side

30 sec. Rest

8 rounds

Straight into:

400-m Alternated-grip Carry

* One DB on shoulder, one by side

Cooldown

Warm-up (No Measure)

Forearm and Wrist Mobility Stretches