Friday May 27th
22.05.27
INTENDED STIMULUS
Finish in 11:00-15:00.
There is a lot of jumping redundancy in this workout, which challenges your overall capacity. Don’t start at a sprint pace.
Spend no more than 1:00 on the double-under, otherwise, consider reducing reps or time capping the movement.
Pace or push the box jump-overs to keep the hang cleans unbroken for at least 2 rounds.
RX
Partner WOD:
3 rounds for time:
63 double-unders (each person at the same time)
30 box jump-overs (24/20 in)
18 hang squat cleans (115/75 lb)
– 1 person working and 1 athlete resting during the box jump-overs and the hang squat cleans
LEVEL 2
Partner WOD:
3 rounds for time:
63 double-unders (each person at the same time)
30 box jump-overs (20/18 in)
18 hang squat cleans (95/65 lb)
– 1 person working and 1 athlete resting during the box jump-overs and the hang squat cleans
LEVEL 1
Partner WOD:
3 rounds for time:
100 single-unders (each person at the same time)
30 box jump-overs (18/12 in)
18 hang squat cleans (65/35 lb)
– 1 person working and 1 athlete resting during the box jump-overs and the hang squat cleans
SKILL WORK
Post-workout:
2 sets:
1:00 good mornings (45/35)
Max-effort L-sit hold
– Rest 1:00 between movements.
STRETCHING
2 sets:
:45 couch stretch/side
1:00 standing straddle stretch
WHITE BOARD BRIEF
Target time | 11:00-15:00
Today’s workout is a classic monostructural, gymnastics, and weightlifting triplet. This workout looks, tastes, smells, and feels like CrossFit.
We’re looking for each round to be finished in 2:30-3:30 for a total time of no more than 15:00. Some will be faster, but we want everyone to move relatively fast for an extended period of time.
The double-unders shouldn’t consume more than 1:00 per round. This is mildly aggressive, but that’s what we want today and we can get it by scaling the reps or capping the work at 1:00.
The box jump-overs are an opportunity to push or pace. Slow down if athletes feel like they need to recover, or go faster if they’re feeling good. Either way, today’s standard is a step down from the box.
The squat cleans are light to moderate in load. They shouldn’t feel light. They may even feel relatively easy. We need to see athletes do the first 2-3 rounds unbroken before breaking up the 9 reps to know we’re getting the proper stimulus of this workout. If the Rx’d load won’t allow that, athletes should scale.
