Sunday 07/25/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

I-go-you-go style:

20 Mountain Climbers (each)

20 Jumping Jacks (each)

10 Alt. V-ups

10 Air Squats

2 rounds each

Double-under Prep and Practice

Perform 1 min. Wall Calf Stretch.

Then,

30 Single-unders—10 Single-Single-Doubles—5 Single-Single-Double-Single-Single.

Lastly,

10-20-30-40-50-40-30-20-10

Unbroken Double-unders

For those who got their FIRST DU today or are very close, try this:

10-20-30-20-10 Double-under ATTEMPTS

For those who are Double-under masters, try this:

5-10-15-20-25-20-15-10-5 Triple-unders or ATTEMPTS

Workout Prep

Warm-up (No Measure)

Review and Prep for Over-unders

Step-over + Bear Crawl around—Step-over + Crawl under—Jump-over + Crawl under

RX: Metcon (AMRAP – Reps)

In partners:

While P1 performs 75 Double-unders

P2 performs AMRAP Over-unders

Switch

While P1 performs 50 Double-unders

P2 performs AMRAP V-ups

Switch

While P1 performs 25 Double-unders

P2 performs AMRAP Air Squats

Switch

2 rounds

FIT: Metcon (AMRAP – Reps)

In partners:

While P1 performs 75 Plate Taps

P2 performs AMRAP Over-unders

Switch

While P1 performs 50 Plate Taps

P2 performs AMRAP V-ups

Switch

While P1 performs 25 Plate Taps

P2 performs AMRAP Air Squats

Switch

2 rounds
Partially Loaded

In partners:

While P1 performs 75 Double-unders

P2 performs AMRAP Kick-sits

Switch

While P1 performs 50 Double-unders

P2 performs AMRAP V-ups

Switch

While P1 performs 25 Double-unders

P2 performs AMRAP Air Squats

Switch

2 rounds

Cooldown

Warm-up (No Measure)

30 Banded Curls

30 Banded Tricep Extensions

15 Hip Extensions or Banded Good Mornings

3-5 sets