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
