Wednesday 09/09/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Row 250 m/Run 200 m

Then, 3 rounds:

1 min. Calf Roll-out on KB (30 sec. per side)

1 min. Plank Hold

1 min. Single-arm light KB Hold in Front Rack (30 sec. per side)

Row 250 m/Run 200 m

Decreasing Rest

Double-unders: 4 x 65% of DU PR

* 45 seconds rest between each set.

Double-under attempts: 4 x 65% of DU performed in one minute. For example, if my total was 20 for the minute, then for each set I would perform 13 reps as quickly as possible.

* 45 seconds rest between each set.

Alternate Foot Step: 5 x 75% of Alternate Foot Step PR

* 30 seconds rest between each set.

* Prep with

100 controlled 4 Alternate Foot Step and 4 single unders bound without rope.

https://youtu.be/BFOuvI-DA7M

Workout Prep

Warm-up (No Measure)

3 rounds:

15 Double-unders

50-m Front-rack Carry

Metcon (AMRAP – Rounds and Reps)

35 Double-unders

200-m KB Front-rack Carry (24/16 kg)

AMRAP 12 min.

Then, immediately after AMRAP perform:

750-m Row effort
Partially Loaded

Then, immediately after AMRAP perform:

800-m Run