Saturday 01/08/2022

8
Jan

Saturday 01/08/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm up – Play Duck, Duck, Goose!!!

Project 10 K Double-under Session #3

Regular single-unders

Scissor jumps

Out-in jumps

Backwards jumping

Using double-unders, 1 min. Of each:

Single single – double – double (this is hard!)

10 sec. Singles – 10 sec. Doubles (no stopping!)

Double-unders

Max reps double-unders in 1 min.

Repeat this 2-3 times. Can they beat their score?

Workout Prep

Warm-up (No Measure)

Rowing Prep

In partners, go back and forth with:

1 x 550 m

1 x 450 m

1 x 350 m

1 x 250 m

Review the Swing as needed:

Deadlift—Russian Swing—Full Swing

As a group

Deadlift—Russian Swing—Full Swing

RX: Metcon (AMRAP – Rounds and Reps)

250-m Row

With time remaining in 3 min.,

perform:

12 KB Swings (24/16 kg)

8 Inverted Ring Rows

Rest 1 min.

4 rounds

FIT: Metcon (AMRAP – Rounds and Reps)

250-m Row

With time remaining in 3 min., perform:

12 KB Swings

8 Ring Rows

Rest 1 min.

4 rounds