Wednesday 10/06/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Alternating Opposite Tabata (10 sec. on/20 sec. off)

Mountain Climbers

Handstand Hold

4 rounds each (8 rounds total)

Shoulder Accessory Work

Arm Swings – forward/backward

Then, with light Plates:

10 Arm Lifts – side and forward (10 each position)

10 Standing External/Internal Rotations

3-4 rotations of Standing ITWXYZ with Plates

Project Explosive Power Session #2

For Max Distance:

15-20 attempts of Backward Medicine Ball Throw

* Use a 10, 14, 20, or 30lb Medball or Slam Ball. Athletes should not need to use anything heavier.

* Best performed outside with more space and less height restriction.

Workout Prep

Warm-up (No Measure)

Review and prep for the Split Jerks

Press—Push Press—Push Jerk—Jump and land in a Split without the Barbell—Jump and land in a Split with the Barbell for full movement

Set 1: 2 Presses + 3 Push Presses + 4 Push Jerks + 5 Split Jerks

Set 2: 3 Push Jerks + 4 Split Jerks

Sets 3-4: 4 Split Jerks

Sets 5-7: 3 Split Jerks

Optional Finisher

Tabata empty Barbell Strict Presses and Deadbugs

Split Jerk (3-3-3)

Sub-5 min. Finisher