Friday May 19th
23.05.19
INTENDED STIMULUS
8-10 rounds.
Fast couplet with quick transitions.
Athletes should complete all squats unbroken.
Spend no more than 1:00 on crossovers.
RX
AMRAP 12:
12 front squats (115/75 lb)
30 crossovers
LEVEL 2
AMRAP 12:
12 front squats (95/65 lb)
30 double-unders
LEVEL 1
AMRAP 12:
12 front squats (75/45 lb)
30 single-unders
SKILL WORK
Post-workout:
Accumulate:
50 weighted sit-ups
50 supermans
STRETCHING
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
WHITE BOARD BRIEF
Target reps | 300+ reps.
Today’s workout is a fun little couplet with a lot of back and forth.
Expect to start to slow down on the front squats, especially if you come out super hot in the first few rounds. Look for a steady, but fast pace that you can maintain.
The front squat loading should be on the lighter side. You should be able to perform each round unbroken.
Try the crossover in both the warm-up and the workout. You might surprise yourself. This is a skill that has not been seen in CAP yet and should offer a fun, yet challenging twist to the jump rope. In the workout, you should practice for no more than 1:00 before moving on to the next round.
