Saturday 09/26/2020

25
Sep

Saturday 09/26/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Long Lunges (https://youtu.be/HDu-juSbO0c)

Air Squat to Up-and-over the Fence (https://youtu.be/ZU4Rw_3MNaA)

Bird Peckers (https://youtu.be/w8a1syF0IEM)

Big Skip High Knees (https://youtu.be/Q3c2CzBOuWU)

Fast Feet High Knees (https://youtu.be/Q3c2CzBOuWU)

Then, with a MB, perform

30-sec. MB Chest Passes

30-sec. MB Side Tosses (per side)

30-sec. MB Swing Tosses

30-sec. MB Wood Chippers (through the legs)

30-sec. MB Throw + Squat w/partner or Wall Ball

30-sec. MB Bounce Passes w/partner or Slam Ball

1-2 rounds either against a Wall or with a partner (time permitting)

(10-15 min.) Project Double-under – Session #11

Most Volume. Least Rest.

Double-unders: 6 x 80% of DU PR

* 30-sec. break between each set

Double-under attempts: 6 x 80% of DU PR. For example, if my total was 20 for the minute, then for each set I would perform 16 reps as quickly as possible.

* 30-sec. break between each set

Alternate Foot Step: 6 x 80% of New 4 Alternate Foot Step and 4 Single-unders PR

* 20-sec. rest between each set

* Prep with:

50 Power Jumps without Rope

Workout Prep

Warm-up (No Measure)

Partner 1: Bike 15/10 cal.

Partner 2: Run 200 m with Plate

Then:

Tabata Style

8 rounds – :20 sec. work/:10 sec. rest

Alt. rounds between Plate Squat Hold and Overhead Hold

Then:

Partner 1: Run 200 m with Plate

Partner 2: Bike 15/10 cal.

Metcon (Time)

In Partners

P1 performs:

24/16-cal. Bike

P2 performs:

Plate Squat Hold (15/10 lb.)

Switch

Then, both Run 400 m with Plate

Then, repeat with:

Plate Hold Overhead

Finish off with:

50 Partner Leg Throws each

* Project Double-unders
Partially Loaded

400-m Run

2-min. DB Squat Hold

400-m Run

2-min. DB Overhead Hold

400-m Run

2-min. Dragon-flags (https://youtu.be/FuSpWa85MM8)

Cooldown

Warm-up (No Measure)

* Time permitting

Spend some time on the shoulders and legs with Banded Shoulder Stretches (https://youtu.be/SD7-TRSsiB4) after yesterday’s Weighted Dips. It will serve as good prep for tomorrow.