Monday April 17th
23.04.17
INTENDED STIMULUS
10:00-15:00.
Complete sets of toes-to-bars in 3 sets or less.
Keep moving on the box jump-overs.
Consider stepping down to conserve heart rate.
RX
For time:
21-18-15-12-9-6-3:
Toes-to-bars
Box jump-overs (30/24 in)
LEVEL 2
For time:
21-18-15-12-9-6-3:
Toes-to-chest
Box jump-overs (24/20 in)
LEVEL 1
For time:
21-18-15-12-9-6-3:
Hanging knee raises
Box step-overs (20/18 in)
SKILL WORK
Post-workout:
Accumulate:
2:00 superman hold
STRETCHING
1:00 foam roll shins
1:00 foam roll calves
1:00 foam roll thoracic spine
1:00 foam roll lats
WHITE BOARD BRIEF
Target time: 10:00-15:00.
Today’s workout is a higher-rep workout with descending sets, intended to allow you to keep moving at a relatively fast pace.
The pairing of toes-to-bar and box jump-overs is likely to fatigue the hip flexors and make the toes-to-bars unusually challenging. Use this as inspiration to be disciplined and intentional with your kip swing.
If you have some toes-to-bars, we’ll scale the reps today to enable you to complete your rounds in 3 sets or less. If you’re still working on that skill, we can adjust to knees to chest or kipping knee raises.
It’s important to complete the box jump-overs with zero failed reps, so be sure to select a box height that you are able to complete with confidence and focus through all 7 rounds.
Prior to starting the workout, we will spend some time working on developing and refining the toes-to-bars skill as efficient movement will enable you to chip away at these sets today.
