Monday 09/21/2020

19
Sep

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)