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