Friday December 3rd
21.12.03
INTENDED STIMULUS
Complete each round in less than 3:00.
Fastest times should be just under 2:00.
Move in large and fast sets throughout all movements. Try not to pace the bike calories.
RX
6 Rounds For Time:
21/17 Calorie Bike
21 Box Jumps (24/20″)
21 Sit-ups
– Alternate full rounds with a partner.
LEVEL 2
6 Rounds For Time:
21/17 Calorie Bike
21 Box Jumps (20/18″) or Step-ups (24/20″)
21 Sit-ups
– Alternate full rounds with a partner.
LEVEL 1
6 Rounds For Time:
18/12 Calorie Bike
21 Box Jumps (18/12″) or Step-ups (24/20″)
21 Sit-ups
– Alternate full rounds with a partner.
SKILL WORK
EMOM 12:
Minute 1 | 2 High Box Jumps
Minute 2 | :30 L-Hold Hang or Bar Hang
STRETCHING
3 Sets:
:30 Calf Stretch / Side
:30 Calf Foam Roll / Side
WHITE BOARD BRIEF
Target | 1:45-3:00 Per Round
Today’s workout gives you the chance to work with a partner and practice your sprint pacing. You want to make sure you move at a sprint pace and can finish each round in under 3:00.
Make sure you hold a hard standard on the box jump and sit-up range of motion. When you are moving fast, you will want to shorten the range of motion on these two movements — don’t!
If you end up partnered with someone whose fitness doesn’t match yours, consider changing this workout from reps to alternating rounds of 1:00 calories, :30 box jumps, 1:00 of sit-ups.
Since today’s workout is simple, we will spend time beforehand building our top-end power output and high-skill stability with high box jumps and L-holds/Bar Hangs.
