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.
