Thursday July 20th
23.07.20
INTENDED STIMULUS
6-12 rounds for most athletes.
Wall walks in :30 or less.
Box jump-overs in :30 or less.
Two moderate-to-high skill bodyweight movements with large ranges of motion.
RX
AMRAP 8:
2 wall walks
4 box jump-overs (30/24 in)
LEVEL 2
AMRAP 8:
2 wall walks
4 box jump-overs (24/20 in)
LEVEL 1
AMRAP 8:
2 inch worms + push-up
4 box step-overs (24/20 in)
SKILL WORK
Post-workout:
3 sets:
20 weighted sit-ups
1:00 plank hold
– Hold plank on the forearms.
STRETCHING
1:00 banded tri stretch/side
1:00 banded shoulder stretch/side
WHITE BOARD BRIEF
Target | 6-12 rounds.
This couplet is similar to the CAP workout from Dec 28th, 2022 with 2 wall walks and 4 deadlifts for 8:00.
This is also a sprint from start to finish.
It’s expected that paces will slow down after several minutes, but with few reps each round, try to practice holding onto that sprint pace.
To meet the stimulus, you need to be able to complete both the wall walks and jump-overs in under :30 each.
Some transition time between those ranges is acceptable, but scale the wall walk range of motion and box height as needed to meet those markers.
If you are on the fence, tackle this workout RX’d as long as you can show safe and strong movement in the warm-up.
