![]() ![]() Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. Keep a cadence and rhythm here today.Ĥ rounds, 1 min per station, for max reps of: 'DEL 2 AMRAP 15 MIN 8 DB squats 8 burpees 8 DB push press 8 tuck ups crossfit crossfitgirl crossfitter crossfitamrap amrap. Scale: Sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.īurpee Pull-ups: Stay under the bar and ideally we have a bar 6 inches above reach and we can jump into the pull-up. This movement is one of the most foundational patterning. Press through the elbows and elevate the shoulder blades. The squat jump is a basic plyometric exercise that can be done with bodyweight, weighted vest, dumbbells, barbells, bands, etc. Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Scale: For this one we want to move to burpee step-ups first and then next to burpees-to-target, and finally just scale to a traditional burpee. Scale: Weighted sit-ups, v-ups, or tuck-ups would be ideal scale.īurpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing. GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely. Points of Performance, Coaching Cues, & Scaling Modifications.This is a 20 min EMOM, so we should have enough time to really go over the movements today and to work on efficiency tips. V-ups: Perform V-ups by lying on your back and lifting your arms and legs above your body, keeping them extended through the full range of motion. It would be beneficial to have athletes that all share the same modifications work together today to tally up reps. V-sits (slow these down by taking two seconds to V-up and two seconds to descend, and you won’t be saying they’re easier than toes-to-bar) Tuck-ups 5. Today’s workout is billed as a team workout, but will be done entirely as an individual working solely on their reps for the entirety of the workout. ![]()
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