Wednesday 09232020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Perform the following for 1 min. each:
Butt Kickers and High Knees (https://youtu.be/YR5y0hKfP8k)
Samson Stretch (https://youtu.be/tGgwZNcP86A) (1 min. per side)
Dynamic Walking Pigeon (https://youtu.be/7XFM9NcyEEs)
Lunges
Ankle Tap and Knee Bent Crunch (https://youtu.be/bbETr-9ufpI)
(10-15 min.) Project Double-under – Session #10
Most Volume
Double-unders: 6 x 80% of DU PR
* 1-min. break between each set
Double-under attempts: 6 x 80% of DU PR. For example, if my total was 20 for the minute, then for each set I would perform 16 reps as quickly as possible.
* 1-min. break between each set
Alternate Foot Step: 6 x 80% of New 4 Alternate Foot Step and 4 Single-unders PR
* 45-sec. rest between each set
* Prep with:
50 Power Jumps without Rope
Workout Prep
Warm-up (No Measure)
Bar and Ring Muscle-ups (https://youtu.be/Wqy7b-saHrk)
* For skill work, allow athletes about 3-4 min. (~10-12 attempts) to practice each movement. Then, modify to their skill level for the workout.
200-m Run (hard)
12 Walking Lunges
12 Step-ups
6 Box Jump-overs
Rest 1 min.
200-m Row (hard)
8 Knees-to-elbows
4 Bar Muscle-ups
Metcon (Time)
In the first 5 min., perform:
Run 400 m
50 Walking Lunges
In the second 5 min., perform:
Row 500 m
40 Knees-to-elbows
In the third 5 min., perform:
Run 400 m
30 Box Jump-overs (24/20 in.)
In the fourth 5 min., perform:
Row 500 m
15 Bar Muscle-ups
* Project Double-unders
