Tuesday 01/26/2021

25
Jan

Tuesday 01/26/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

LOTB DB & Animal Warm-up

10-m Bear Crawl Forward + 10 DB Deadlifts

10 Long Lunges (5 per side)

10-m Crab Walk + 10 Goblet Squats

10 Dynamic Pigeon Stretches (each side)

10-m Bear Crawl + 10 DB Halos

10 Plane Crash Victims (5 per side)

10-m Crab Walk + 10 DB Push Presses (5 per side)

2 rounds

More Open Prep – Double-under skill work!

Unbroken Double-unders or Single-unders

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

Triple-under option (only for your Double-under ninjas)

5-10-15-20-25-20-15-10-5

Workout Prep

Warm-up (No Measure)

Review the Single-arm DB Thruster and Over-under

4 SA DB Thrusters

2 Over-unders

2-3 sets

1 min. Plank Hold

1 min. Dead Bug

1 min. Lying Glute Raises

3 rounds

RX: Metcon (Time)

6 Single-arm DB Thrusters (each side) (50/35 lb.)

6 Over-unders

50-ft. Bear Crawl

5 rounds

FIT: Metcon (Time)

6 Single-arm DB Thrusters (each side)

6 Over-unders

50-ft. Bear Crawl

5 rounds
Partially Loaded

6 Single-arm DB Thrusters (each side)

6 Over-unders

50-ft. Bear Crawl

5 rounds