CrossFit / Fri, Aug 29

SKILL WORK

Pre-workout accessory work

4 sets:

6 alternating Turkish get-ups

– Rest 1:00 between sets.

– Use one dumbbell.

RX

For time:

80 DB box step-ups (20/24 in) (35/50 lb)

– Every minute on the minute, starting at :00, perform 20 double-unders.

– Use two dumbbells.

SCORE: TOTAL TIME

INTERMEDIATE

For time:

80 DB box set-ups (20/24 in) (25/35 lb)

– Every minute on the minute, starting at :00, perform 10 double-unders.

– Use two dumbbells.

SCORE: TOTAL TIME

BEGINNER

For time:

60 DB box step-ups (12/20 in) (10/15 lb)

– Every minute on the minute, starting at :00, perform 20 single-unders.

– Use two dumbbells.

INTENDED STIMULUS

-Sub-10:00; closer to 7:00 for advanced athletes.

-Unbroken double-unders.

-8+ step-ups/1:00 pace.

STRETCHING | 6:00

1 set:

1:00 lacrosse ball foot/side

1:00 standing pike stretch