21.11.26

INTENDED STIMULUS

5-7 Rounds

Advanced athletes might be able to push closer to 10 rounds.

Hold the standard on the bear crawl, keep your hips higher than your shoulders.

RX

AMRAP 20:
50 Double Unders
100-ft. Walking Lunge
100-ft. Bear Crawl

LEVEL 2

AMRAP 20:
100 Single Unders (1:30 DU)
100-ft. Walking Lunge
100-ft. Bear Crawl

LEVEL 1

AMRAP 20:
50 Double Under or 100 Single Unders
100-ft. Walking Lunge
50-ft. Bear Crawl

SKILL WORK

EMOM 10:
Minute 1 | :30 Weighted Single-Leg Squats
Minute 2 | :30 DB Strict Press

STRETCHING

3 Sets:
1:00 Foam Roll Quads
:30 Rocking Calf Stretch / Side

WHITE BOARD BRIEF

Use today’s workout to build foundational conditioning skills. Try to maintain a consistent pace throughout the workout instead of trying to finish the first round as fast as possible, then dying out.

Though simple, this workout will also significantly challenge your upper and lower body strength endurance. When done correctly, bear crawls are very challenging. Focus on keeping your hips higher than your shoulders, and try to keep your arms and legs as straight as possible. Break the bear crawls up as needed and break them up if you start to bend your arms and legs and drop your hips too low.

If you struggle with double unders, but can perform them, today presents a great opportunity to practice. Instead of scaling the reps down significantly or scaling down to single unders, consider giving yourself 1:30 of time to accumulate as many double unders as possible.

Prior to the start of the workout, we will review some single-leg squatting strength skills and DB pressing skills.