Tuesday November 22nd
22.11.22
INTENDED STIMULUS
~10:00.
10-15 burpees in 1:00.
Use a lightweight for the shoulder-to-overhead.
Consider a push press for the shoulder-to-overhead and then move to the jerk if you tire and still need to hang on to the bar.
Scale the double-unders to a simpler option while maintaining the volume.
Build to a heavy push jerk before the workout.
RX
2 rounds for time:
100 double-unders
25 shoulder-to-overheads (95/65 lb)
25 burpees
LEVEL 2
2 rounds for time:
1:30 double-unders / 150 single-unders
25 shoulder-to-overheads (75/55 lb)
25 burpees
LEVEL 1
2 rounds for time:
150 single-unders
25 shoulder-to-overheads (55/35 lb)
15 burpees
SKILL WORK
Pre-workout:
EMOM 8:
3 push jerks
STRETCHING
1:00 banded shoulder stretch/side
1:00 pigeon pose/side
WHITE BOARD BRIEF
Target | ~10:00
This workout tests our light weightlifting threshold, how fast we can go without crashing and burning.
Complete the double-unders in less than 2:00 each time. Scale the double-unders if needed, to avoid getting hung up on them.
Complete 10-15 burpees per minute. Strive to maintain an honorable range of motion during the burpees.
Remember that this workout is meant to test/build light weightlifting capacity. Don’t strategize the shoulder-to-overhead. Instead, try to complete each set unbroken or the largest set possible.
Pre-workout we will practice the push jerk technique and heavier push jerks. Though push presses are recommended for the workout.
