Wednesday 04/28/2021

26
Apr

Wednesday 04/28/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

With a light pair of Dumbbells, perform:

100-m Farmers Carry

10 Alt. Renegade Rows

100-m Front-rack Carry

10 Front Squats

100-m Farmers Carry

10 Strict Presses

100-m Front-rack Carry

10 Alt. TGUs (one DB)

Set up three stations and spend 90 sec.-2 min. at each:

1. Pigeon Stretch + Lacrosse Ball (1 min. each side)

2. Wall Slides (1 min.) + Wall Stretch (1 min.)

3. Porno (frog) Stretch (keep this dynamic)

Workout Prep

Warm-up (No Measure)

As a group, review the MB Clean and Slam/DB Slam as needed.

5-4-3-2-1

MB Cleans

Slam Balls

Project Posterior Chain – Session #13

Activation Prep

10 Glute Bridges + 3-sec. Pause at top

10 Alt. Kneeling Superman + 3-sec. Pause at top

10 Good Morning to Squat

2 rounds

5 x Max-distance Broad Jump

3 sets

RX: Metcon (Time)

50 MB Cleans (20/14 lb.)

50 Slam Balls (30/25 lb.)

* Project Posterior Chain

FIT: Metcon (Time)

40 MB Cleans

40 Slam Balls

* Project Posterior Chain
Partially Loaded

40 Single DB Cleans

40 DB Slams

DB: 40/25 lb.