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.