Tuesday January 25th
22.01.25
INTENDED STIMULUS
Finish in 9:00-12:00.
Spend no more than 1:30 on each set of the double-unders.
Complete the round of 21 in 1-3 sets for each movement.
Heavy leg and shoulder interference.
RX
For time:
100 double-unders
21 front squats (115/75 lb)
21 push presses (115/75 lb)
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses
LEVEL 2
For time:
1:30 double-unders
21 front squats (95/65 lb)
21 push presses (95/65 lb)
1:30 double-unders
15 front squats
15 push presses
1:30 double-unders
9 front squats
9 push presses
LEVEL 1
For time:
150 single-unders
21 front squats (45/35 lb)
21 push presses (45/35 lb)
150 single-unders
15 front squats
15 push presses
150 single-unders
9 front squats
9 push presses
SKILL WORK
Post-workout:
On a 5:00 clock:
Build up to a 1-rep clean and jerk
STRETCHING
3 sets:
:30 couch stretch / side
:30 foam roll lower back
:30 foam roll lats / side
WHITE BOARD BRIEF
Target time | 9:00-12:00
This workout is going to look, smell, breathe, feel, and taste like CrossFit. Expect the heart rate to be high, the lungs to be burning, and the legs and shoulders to be on fire.
The reps on the barbell descend, but the double-unders remain the same. Double-unders should be completed in 1:30 or less each round. Scale the volume to finish in that time frame, or accumulate reps.
The front squats and push presses shouldn’t feel heavy, but they shouldn’t feel light either. The load should allow athletes to string together 7+ reps in the round of 21 and pick the bar up again with only :05 of rest.
The goal is to recognize that you’re always going to want to rest longer than you should, and to keep moving more than you want to. From start to finish, we want athletes picking up the rope or barbell before they feel ready. This may result in tripping or needing to take more or longer breaks, but it’s how we push our threshold and get fitter.
Post-workout we’ll take 5:00 to build to a heavy clean and jerk. This should not be a 1-rep max. Rather, it’s practice for quickly building to something heavy when you’re tired.
