Tuesday 09/29/2020 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

MB Relay Game Warm-up

* Teams of 3-5 people with one MB; if different weights are needed, grab more than one MB.

* Person 1 performs a Carry with the MB and then performs reps at the other side of the room with the Ball, then returns to their team, at which point Person 2 goes, etc.

* For each leg, the fastest team chooses a quick penalty for other teams to perform, e.g., Burpees, Bear Crawl, Sit-ups, etc. (about 15-20 sec. worth).

Leg 1 – 50-ft. MB Zercher Carry (Jog or Fast Walk) –> 5-7 Zercher MB Squats –> 50-ft. MB Zercher Carry 2 rounds each person

Leg 2 – 50-ft. MB shouldered on right side –> 5-7 MB Slams (like a DB Slam) –> 50-ft. MB shouldered on left side

2 rounds each person

Leg 3 – 50-ft. MB Jog Overhead –> 5-7 Lateral Jumps over MB –> 50-ft. MB Jog Overhead

1 round only

* For gyms that are social distancing, allow 6+ ft. of distance between teammates. Each person will have their own MB.

Project Double-under – Session #12

Re-test

The goal is to have them either re-test the same category, or re-test the same category + go up one and test that one out to see additional improvements. So, if I did category 2 in my baseline, I would repeat that and also test my max unbroken set of Double-unders.

Set a max unbroken set of either:

1. Double-unders

2. If their score is fewer than 5 reps, perform AMRAP Double-unders in 1 min.

3. Alternate Foot Step (https://youtu.be/2Br8nlxsQYE)

* Prep beforehand with:

50 Single-unders

40 Alternate Foot Step

30 Double-singles

20 Double-unders