Wednesday 09/16/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
10 reps each, Junkyard Dog Warm-up (https://youtu.be/-nEX9A3TsDM) in partners or as an individual with an Over-under set-up
(5+ min.) Shoulder Prep
10 reps each Partner PVC Complex (https://youtu.be/L2RVlAlTEX8)
Then, individually perform 10 each Cuban Presses (https://youtu.be/a_HaDGJOly0) + Jefferson Curls (https://youtu.be/C-N_8sMYP2A)
Lastly, Flag Pole (https://youtu.be/0RFxLgdCG34) Stretch for 30 sec.-1 min. each side
1-2 rounds
Workout Prep
Warm-up (No Measure)
As a group, with the PVC from the warm-up, review the Push Press:
Press—Dip Drive—Push Press
Repeat with the empty Barbell.
Then, perform:
3-5 sets of 3 reps at increasing loads. Use more if needed.
Optional Finisher
1 min. Double DB Devil’s Presses (40/25 lb.)
Rest 30 sec.
5 rounds
Push Press (3-3-3)
* Finisher
Warm-up (No Measure)
Partially Loaded
3 x Max Set Unbroken DB Push Presses
* Use heaviest set of Dumbbells possible