Tuesday 01/11/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10-20 reps of each:

Two-footed Jumps

Single-footed Jumps

Lateral Side Steps up and over

Lateral Two-footed Jumps

Two-footed Jumps in a circle

5-10 reps of each:

Sit-ups while holding the Plate into the belly

Sit-ups while holding the Plate out in front of the body

Sit-ups while holding the Plate directly overhead

1 min. Wall-facing Hip Flexor each side

10 Hip Capsule Grind

10 Glute/Ham Raise

1 min. Wall-facing Hip Flexor each side (repeat)

Workout Prep

Warm-up (No Measure)

Review the Deadlift:

10-8-6-4-2-2-2

Deadlifts

2 Deadlifts

4 Over-unders

2 Deadlifts

Project Double-unders 10k Challenge #4

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Scaling Options:

Intermediate

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

Unbroken Double-unders

Beginner

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

Unbroken Single-unders

RX: Metcon (AMRAP – Rounds and Reps)

1-2-3-4-5…

Deadlifts (275/185 lb.)

Over-unders

AMRAP 10 min.

FX: Metcon (AMRAP – Rounds and Reps)

1-2-3-4-5…

Deadlifts

Step Over-unders

AMRAP 10 min.