Tuesday December 27th
22.12.27
INTENDED STIMULUS
10:00-15:00.
Double-unders in sets of 20+.
Unbroken sit-ups.
If you have done Annie sub 10 minutes, try RX today.
Keep moving!
RX
For time:
50-40-30-20-10:
Sit-ups
100-80-60-40-20:
Double-unders
LEVEL 2
For time:
50-40-30-20-10:
Sit-ups
Double-unders
LEVEL 1
For time:
50-40-30-20-10:
Sit-ups
100-80-60-40-20:
Single-unders
SKILL WORK
Post-workout:
Accumulate:
50 good mornings (45/35 lb)
STRETCHING
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
WHITE BOARD BRIEF
Target time | 10:00-15:00.
This workout is an intentional dose of higher skills.
Today’s goal is to move consistently through two movements that may usually slow you down, which means you’ll need to scale accordingly.
If you can’t complete the double-unders in less than 2 sets each round, scale reps first, and then to single-unders.
The GHD sit-up dosage is BIG here. Most of you will need to scale, unless you’re on the GHD at least a couple of times a week.
There will be options to do some reps on the GHD and some weighted full range of motion reps on the AbMat to train the movement. By the end of the warm-up you should know the proper scaling to meet today’s stimulus.
GHD sit-ups are potent and should be respected as such.
