Friday 01/14/2022


Friday 01/14/2022

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Project 10k Double-unders Session #6

Jump Rope Challenge

Each person grabs their own Jump Rope.

As an individual, complete 30 sec. or 50 reps of unbroken Single-unders.

See if you can repeat it 3 times.

Then, repeat the process with 30 sec. or 25 reps of unbroken Double-unders.

See if you can repeat it 3 times, each time adding 10 more reps.

Choose the duration of time or number of reps based on the majority level of the class. Scale the reps as needed. Or, start at 15 and work up to 25.

Run Prep

Perform a combination of Ladder drills and Running/mobility drills:

* Lay out a Ladder and have athletes go through different drills each round (forward/lateral/change of direction), then continue Running out the remainder of 50 m. On the way back, have them perform Running/mobility drills:

Hurdle Drill—hips up and around

Figure 4 Drill—Walking and pulling inner ankle up to chest

High Fast Knees

Toe Walking for half/Ankle Walking for half

Butt Kickers

Then, repeat the 400-m Run with more intensity.

Workout Prep

Warm-up (No Measure)

Prep for 1-mile Run

Run 100 m at 70-80 percent effort (a bit faster than a Jog)

Rest 1-2 min.


Endurance (Time)

1-Mile Run TT