Thursday December 30th
21.12.30
INTENDED STIMULUS
Lower-skill day when compared to the rest of the week.
Complete workout between 12:00-15:00.
Keep each run to 2:00 or less.
Keep each round of good am’s to 1 or 2 sets.
RX
4 rounds for time:
400-m run
20 good mornings (65/45#)
LEVEL 2
4 rounds for time:
400-m run
20 good mornings (45/35#)
LEVEL 1
4 rounds for time:
300-m run
20 good mornings (35/15#)
SKILL WORK
Pre-Workout:
On a 3:00 clock:
1:00 max burpees-to-target
then…
2:00 max single-leg squats
STRETCHING
3 sets
:30 foam roll hamstrings / side
:30 foam roll calves / side
WHITE BOARD BRIEF
Target time | 10:00-15:00
Today we get a relief from the higher-skill movements that have taken over the earlier parts of the week.
In today’s workout, it won’t be the difficulty of the skill that slows us down or saves us from intensity.
Today’s workout is about constant and continuous movement with minimal moments of rest.
Each 400-m run should take less than 2:00. If you are worried about the distance, consider running for one minute and turning around. This allows you to get in some practice running longer distances.
As for the good mornings, everyone should try to get as many rounds unbroken as possible.
Prior to starting the workout, we will revisit some skill work that we completed on Dec. 11. Try to use the same scales or a harder variation of the movement.
