Wednesday 01/26/2022

Silver Creek Crossfit – CrossFit

Partner A: Bike arms only

Partners B and C: Air Squat to MB

Partner A: Bike legs only

Partners B and C: MB Deadlifts

Partner A: Bike arms and legs (70-75 percent)

Partners B and C: MB Front Squats

Partner A: Bike arms and legs (80-85 percent)

Partners B and C: MB Cleans

Project Double-unders 10k Challenge #11

Jump Rope Challenge

Each person grabs their own Jump Rope.

As an individual, complete 30 sec. or 50 reps of unbroken Single-unders

See if you can repeat it 3 times.

Then, repeat the process with 30 sec. or 25 reps of unbroken Double-unders.

See if you can repeat it 3 times, each time adding 10 more reps.

Choose the duration of time or number of reps based on the majority level of the class. Scale the reps as needed. Or, start at 15 and work up to 25.

Front Squat Review

Front Squat—Power Clean—Squat Clean

8 reps at a light load

6 reps at workout load

8 Front Squats

8-cal. Bike

2 min. Front Squats (115/75 lb.)

1 min. rest

2 min. Air Bike

1 min. rest

3 rounds