Monday 09/14/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

P1: Play Fish Game (https://www.concept2.com/service/monitors/pm5/how-to-use/fish-game#:~:text=The%20Fish%20Game%20teaches%20you,plummeting%20to%20the%20ocean%20floor.) on the Rower

P2: Perform the following:

5 reps Hip Flow #1 (https://youtu.be/L-E6k49NT6E)

10 Plank Shoulder Taps (https://youtu.be/a3zH2d2Hb7o)

10 Split-leg Good Mornings (https://youtu.be/dpIBVWC863E)(5 each leg forward)

AMRAP 4 min.

Switch

Project Double-unders – Session #7

Increasing Volume

Double-unders: 5 x 70% of DU PR

* 1 min. between each set

Double-under attempts: 5 x 70% of DU performed in 1 min. For example, if my total was 20 for the minute, then for each set I would perform 14 reps as quickly as possible.

* 1 min. between each set

Alternate Foot Step: Benchmark – Attempt PR: Max 4 Alternate Foot Step and 4 Single-unders.

* Prep with:

1 min. working on Power Jumps, then perform 100 4 Alternate Foot Step and 4 Single-unders with Jump Rope

Workout Prep

Warm-up (No Measure)

5 Push-ups

5 Strict Toes-to-bars (or Hanging Leg Raises or Sit-ups)

5 Burpees

5 Toes-to-bars (use workout modification here)

5 Burpees + 5 Power Snatches + 5 Toes-to-bars

Metcon (AMRAP – Reps)

10 Burpees

EMOM 5 min.

10 Power Snatches (65/45 lb.)

EMOM 5 min.

10 Toes-to-bars

EMOM 5 min.

* Project Double-unders
Partially Loaded

10 Burpees

EMOM 5 min.

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

EMOM 5 min.

10 Wall Lying Hands-to-feet

EMOM 5 min.