23.09.06

INYTENDED STIMULUS

Modified Cindy done in under 1:00 with :45 worth of double-under attempts.

As long as athletes can hit full range of motion during the odd minutes, they can work for :45-1:00 to accumulate as many double-under reps – or attempts – as possible.

Scores will vary based on how athletes approach this workout.

RX

EMOM 12:
Min. 1 | 4 strict pull-ups + 8 push-ups + 12 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.

LEVEL 2

EMOM 12:
Min. 1 | 2 strict pull-ups + 6 push-ups + 10 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.

LEVEL 1

EMOM 12:
Min. 1 | 6 ring rows + 8 box push-ups + 10 air squats
Min. 2 | Max-rep single-unders
– Score is total reps.

SKILL WORK

Pre-workout:
EMOM 8:
:30 crossover practice

STRETCHING

1:30 lacrosse ball foot mash/side
1:00 standing pike stretch

WHITE BOARD BRIEF

Target Reps | :45 worth of double-under attempts – reps will vary

We have a fun EMOM today that will challenge your gymnastics stamina and provide time for double-under practice.

This workout is a modified version of Cindy done in under 1:00 with :45 worth of double-under attempts.

Reps will vary, but as long as you can hit Cindy range of motion standards on the odd minutes, you’ll work for :45-1:00 to accumulate as many double-under reps – or attempts – as possible.

The pull-ups and push-ups may start strong and then drop off. Consider breaking the reps up into strategic sets early on to avoid burnout. The squats should be fast but not at the expense of missing range of motion.

We’ll take some time before the workout to work on the crossover skill.