Tuesday 02/22/2022
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Get Sweaty!
Opposite Tabata (10 sec. on/20 sec. off)
Alternate:
Plate Fast Feet (use 15-lb. Plate)
Kick-backs
4 rounds
Rest 1 min., then into:
Double-unders or Single-unders
Air Squats
4 rounds
Project Open Prep Session #11
4 x 20 Unbroken Wall Balls (20/14 lb.) to 9-ft. target
Rest 2 min. between sets
* Perform Set #1 with a lighter Ball.
* Compare to Session #1.
Workout Prep
Warm-up (No Measure)
Toes-to-bar Prep
5 Big Monkey Swings on the Pull-up Bar
5 Tight/Controlled Kipping Swings on Pull-up Bar
10 Toes-to-bars or Attempts
RX: Metcon (AMRAP – Rounds and Reps)
Min. 0-4 complete:
12 Wall Balls (20/14 lb.)
12 Toes-to-bars
3 rounds
* If they succeed, move on to:
Min. 4-8 complete 3 more rounds
* If they succeed, move on to:
Min. 8-12 complete 3 more rounds
And so on until they can no longer complete 3 rounds in 4 min.
FIT: Metcon (AMRAP – Rounds and Reps)
Min. 0-4 complete:
10 Wall Balls
10 Lying Leg Raises/Bent Knee Ankle Taps
3 rounds
* If they succeed, move on to:
Min. 4-8 complete 3 more rounds
* If they succeed, move on to:
Min. 8-12 complete 3 more rounds
And so on until they can no longer complete 3 rounds in 4 min.
Cooldown
Warm-up (No Measure)
Alternate Down Dog and Cobra Stretch for 6 or so reps. Hold each position for a few seconds.
Perform Supine Pigeon Stretch for 30 sec. – 1 min. on each leg.
