Sunday January 2nd
22.01.02
20.2
INTENDED STIMULUS
Constant-movement workout where no exercise causes you to rest for too long.
All exercises should be unbroken for as many rounds as possible.
8-20 rounds depending on ability level.
RX
AMRAP 20:
4 DB thrusters (50/35 lb)
6 toes-to-bars
24 double-unders
LEVEL 2
AMRAP 20:
4 DB thrusters (35/25 lb)
6 toes-to-bars
24 double-unders
LEVEL 1
AMRAP 20:
4 DB thrusters (25/15 lb)
6 hanging knee raises
24 single-unders
SKILL WORK
Pre-Workout:
EMOM 6:
Minute 1 | 3 wall squats
Minute 2 | :30 triple-under practice
STRETCHING
Accumulate
1:00 frog stretch
1:00 banded shoulder stretch / side
WHITE BOARD BRIEF
Target rounds | 8-20+ depending on ability level
Today we revisit another previous Open workout. This one is a little different than yesterday’s workout in the sense that there is no reason to stop moving. A lack of cardiorespiratory endurance will be the reason athletes slow down and take longer breaks.
If athletes have the ability to perform all movements as Rx’d, but struggle moving quickly through each movement, today may be a good day to let these athletes practice going Rx’d.
Otherwise, this is a workout in which we want to choose exercises that allow us to keep moving for the entire workout.
Be careful of starting out too fast. We want a pace we can maintain for most of the workout. Athletes should try to keep most rounds between 1:00 and 2:00.
