Thursday, July 30
announcements
Here is the Sunday Schedule line-up for August. I’m excited about “The Hard Way” challenge on 8/30. Think a traditional CF “hero” WOD, but harder. Long-duration mental/physical challenge, with scaling and accessibility to meet everyone where they are.
rx
AMRAP 12:
24 double-unders
12 toes-to-bars
– Every 2:00, starting at :00, stop and perform 12 box jumps (24/30 in).
– Pick up wherever you left off before each set of box jumps.
intermediate
AMRAP 12:
18 double-unders
9 toes-to-bars
– Every 2:00, starting at :00, stop and perform 12 box jumps (20/24 in).
– Pick up wherever you left off before each set of box jumps.
beginner
AMRAP 12:
24 single-unders
8 hanging leg raises
– Every 2:00, starting at :00, stop and perform 8 box jumps (12/20 in).
– Pick up wherever you left off before each set of box jumps.
Intended Stimulus
6-8 rounds.
Double-unders in under :45.
Toes-to-bars in under 1:00; unbroken to start and no more than 3 very short breaks later in the workout.
Fatigue from compounding jumping movements.
Continuous movement through the box jumps; step down from the box.
Videos
Toe to Bar Partner Progression
Skill Work
Pre-workout skill
Triple-under or crossover practice