Thursday 01/13/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Project Double-unders 10k Challenge #5

1 min. Calf Smash with foam roller or lacrosse ball

30 sec. Wall or Pole Calf Stretch

30 Calf Raises

30 Single-unders

2 rounds

50 Double-unders or Single-unders

25 Sit-ups

40 Double-unders or Single-unders

20 Sit-ups

30 Double-unders or Single-unders

15 Sit-ups

20 Double-unders or Single-unders

10 Sit-ups

10 Double-unders or Single-unders

5 Sit-ups

Shoulder/Midline Stability Work

30 sec. Supine Grip Pull-up Bar Hang

30 sec. rest

30 sec. Weighted Plank Hold

1 min. rest

2 rounds

Workout Prep

Warm-up (No Measure)

6 OH Walking Lunges

6 Plate Ground-to-overheads

6 Lateral Plate Jumps

RX: Metcon (Time)

1-min. Plate OH Hold (25/15 lb.)

12 Plate Overhead Walking Lunges

15 Plate Ground-to-overheads

18 Plate Lateral Jump-overs

5 rounds

FIT: Metcon (Time)

1-min. Plate OH Hold

12 Plate Overhead Walking Lunges

15 Plate Ground-to-overheads

18 Plate Lateral Jump-overs

5 rounds

Cooldown

Warm-up (No Measure)

12-15 reps of Cat and Camel Twerk

Perform Lying Banded Leg Stretches.

Supine Pigeon Stretch as well.