Thursday 09/17/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Run 400 m together, throwing a Med Ball back and forth.
P1: 30 sec. of 3-point Shuttle (touch ground at each side of Shuttle)
P2: MB Ground-to-shoulder reps
Switch
3 rounds each
P1: 1 min. of 1 x Shuttle + 5 Jumping Air Squats (after each 20 m, they perform the Jumping Air Squats)
P2: MB Slam-ball reps
Switch
2 rounds each
P1: 90 sec. of 2 Shuttles + 1 x 20-m Bear Crawl
P2: Crab Walk Hold with MB in groin area (rest quickly if needed)
Switch
1 round each
(10-15 min.) Project Double-unders – Session #8
Decreasing Rest
Double-unders: 5 x 70% of DU PR
* 45 sec. between each set
Double-under attempts: 5 x 70% of DU performed in 1 min. For example, if my total was 20 for the minute, then for each set I would perform 14 reps as quickly as possible.
* 45 sec. between each set
Alternate Foot Step: 5 x 75% of New 4 Alternate Foot Step and 4 Single-unders PR
* 45 sec. between each set
* Prep with:
1 min. working on Power Jumps, then perform 100 4 Alternate Foot Step and 4 Single-unders with Jump Rope
Workout Prep
Warm-up (No Measure)
With their workout Box height and DB, perform:
10 Stationary Step-ups (each side)
10 Lateral Stationary Step-ups (each side)
10 Box Jumps (use modification here)
10 Air Squats + Jumping Air Squats
10 DB Back Squats + 10 DB Jumping Back Squats
Metcon (Time)
10 x 3-point Shuttle Runs (20 m)
20 Box Jumps (24/20 in.)
10 Jumping DB Back Squats (50/35 lb.)
5 rounds
* Project Double-unders
Partially Loaded
10 x 3-point Shuttle Runs (20 m)
20 Object Jumps or Jump-overs
10 Jumping DB Back Squats (50/35 lb.)
5 rounds