Wednesday 09/16/2020

14
Sep

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