Wednesday 08/12/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

(5-10 reps of each)

PVC Complex (https://youtu.be/6afeGrFJ1B8)

Cuban Presses (https://youtu.be/a_HaDGJOly0)

Jefferson Curls (https://youtu.be/C-N_8sMYP2A)

Flag Pole Stretch (https://youtu.be/0RFxLgdCG34)

Workout Prep

Warm-up (No Measure)

A mini Complex with the PVC a few times:

1 x High Hang Power Snatch

1 x Mid-Thigh Power Snatch

1 x Full Power Snatch

1-2 more rounds of the Complex with an empty Barbell.

Repeat Complex 3 more times (add weight each time)

Rest as needed

Then, have them work up to their starting weight of 5 reps (just Power Snatch this time). It should take 3-5 sets to get there.

Pull-up

10 Inverted Ring Rows

Every 90 seconds for 7.5 min (5 sets)

Midline Madness

8-10 Anchored Leg Raises (use dumbbells)

Every 90 seconds for 7.5 min (5 sets)

Power Snatch (5-5-5-5-5)

* Optional Finisher *

Project Pull-up/Midline Madness

Warm-up (No Measure)

Partially Loaded

3-Position Power Complex

3 High Hang Db Snatch

3 Mid Thigh Db Snatch

3 Db Snatch

1 Set on the right side, 1 set on the left side.

Rest