Tuesday 01/18/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Project Double-unders 10k Challenge #8

All using Single-unders; 1 min. of each:

Regular Single-unders

Scissor Jumps (forward/back)

Out-in Jumps

Backward Jumping – spin Rope backward

Then, using Double-unders,

1 min. of each:

Single Single – Double – Double

10 sec. Singles – 10 sec. Doubles

Double-unders

Max reps Double-unders in 1 min.

Repeat this 2-3 times. Can they beat their score?

Max reps Triple-unders in 1 min.

Shoulder/HSPU Prep

Perform 10 reps of each exercise in the Shoulder Sequence.

20 Plank Shoulder Taps; every 4 reps, perform 1 Push-up to Downward Dog

5 Pike Push-ups

2 Handstand Kick-ups + 10-sec. Hold or Wall Shoulder Walks

2 rounds

Review the HSPU with:

3 Negatives (Tripod position)

3 Strict HSPUs

4-6 unbroken Kipping HSPUs

Workout Prep

Warm-up (No Measure)

10 KB Deadlifts + 10 Russian Swings + 10 Full Swings

10 False-grip Ring Rows + 5 Low Ring MU Transitions

10 KB Swings

1-2 Strict Muscle-ups + 2-3 Kipping Muscle-ups

RX: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

FIT: Nate (AMRAP – Rounds and Reps)

4 Ring Rows

4 Pike HSPUs

8 KB Swings

AMRAP 20 min.