Wednesday 10/14/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Thoracic Bridges (https://youtu.be/vjvju7XlCww) (per arm)

10 Kick-backs (https://youtu.be/EbllxEAyQ6M)

Shoulder Sequence (https://youtu.be/YEGP0m9WK6Q)

5 Inchworms (https://youtu.be/-E8dSKzHAAs) (perform 10 Mountain Climbers for every Inchworm)

2 rounds

Workout Prep

Warm-up (No Measure)

Oly Complex #2 Snatch (https://youtu.be/hXUG30dk4wQ)

Deadlift (to top of knee)—Deadlift (to pockets)—Deadlift Shrug—Deadlift High Pull—Muscle Snatch—Power Snatch

2×7

3×5

* Use increasing weight, with the last set of 5 being a tad lighter than what they think they can touch and go for a set of 5.

* Give athletes about 3-5 min. to de-load Bars to the weight they are going to use for the couplet. Have them perform 3-2-1 Power Snatches/Burpees as a test.

Power Snatch (5-3-3-1-1-1)

Metcon (Time)

15-12-9

Power Snatches (95/65 lb.)

Burpees

Warm-up (No Measure)

Partially Loaded

2-4-6-8-10

Alt. DB Power Snatches

* Keep going until they can no longer perform a set unbroken. Use the heaviest load available.

15-12-9

Alt. DB Power Snatches (40/25 lb.)

Burpees