Friday 09/11/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Push-up Wave Game

Project Double-unders – Session #6

Decreasing Rest

Double-unders: 4 x 65% of DU PR

* 20 seconds rest between each set.

Double-under attempts: 4 x 65% of DU performed in one minute. For example, if my total was 20 for the minute, then for each set I would perform 13 reps as quickly as possible.

* 20 seconds rest between each set.

Alternate Foot Step: 5 x 80% of Alternate Foot Step PR

* 30 seconds rest between each set.

* Prep with

150 controlled 4 Alternate Foot Step and 4 single unders bound without rope.

Workout Prep

Warm-up (No Measure)

6 Lunges

12 Barbell Wipers

3 sets

Metcon (AMRAP – Rounds and Reps)

10 Barbell Walking Lunges (45/35 lb.)

20 Barbell Wipers (https://youtu.be/gS4X0rD4iUI)

Every 4 min., add 10 lb. (total)

As far as possible in 16 min.

* Project Double-unders
Partially Loaded

10 DB Walking Lunges (50/35 lb.) – one DB on Back Rack

20 DB Wipers

As far as possible in 16 min.