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.