Monday 09/21/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
30 Hands from Floor to Jumping Jack Touch the Ground (https://youtu.be/8IwerdnFJ0g)
20 Sit-ups
15 Down Dog + Push-up
10 Hanging Scap Circles DPT (https://youtu.be/V8W3nbvrXvE)
2 rounds
(10-15 min.) Project Double-unders – Session #9
Decreasing Rest
Double-unders: 5 x 70% of DU PR
* 30 sec. 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.
* 30 sec. between each set
Alternate Foot Step: 6 x 75% of New 4 Alternate Foot Step and 4 Single-unders PR
* 45-sec. between each set
Workout Prep
Warm-up (No Measure)
Kip Swing on Rings—Strict Knee Raises—Kipping Knee Raises—Toes Through Rings
* Have athletes work through about 10-15 reps. With each new progression, give them one new thing to work on.
Then, perform:
20 Double-unders
8 Unbroken Toes through Rings
Metcon (Time)
50 Double-unders
25 Toes through Rings
3 rounds
* Project Double-unders
Partially Loaded
50 Double-unders
30 V-ups (https://youtu.be/72o682sPDDU)
3 Rounds
Cooldown
Warm-up (No Measure)
1-2 min. each side Wall Calf Stretch (https://youtu.be/7I3veKLIrnk)
1-2 min Child Pose (focus on deep breaths and opening up the shoulder/lats)