Skill
EMOM for 5 minutes
Straight set toes to bar
AMRAP in 3 minutes
toe-to-bar
We’re repeating Tuesday’s skill work today with toes to bar! The first 5 minutes will be used almost as a warm up to get in some good straight sets of toes to bar or a variation of this skill. At the end of the fifth minute your three minute AMRAP will begin. During the three minutes your goal is to complete as many toes to bar as possible. Toes to bar can always be scaled by decreasing the height of your toes in the front part of your swing or practicing knees to chest or even just a kipping swing. At the end of the eight minutes you can add up all your straight set reps from the first five minutes and all your reps from the three minute AMRAP for your score.
Workout of the Day
AMRAP in 12 minutes
20 double unders
6 reps your choice of burpee variation:
(burpee box jump, burpee pull-up or devil press)
You have some choices to make before today’s twelve minute AMRAP. Each round will start with a small set of double unders. Scale these reps if needed to make the set size more manageable or stick with singles with a good double under attempt at the end of twenty singles. After the double unders you’ll move on to six reps of a burpee variation of your choice. Burpee box jumps, burpee pull-ups or a devil press are all on the menu so pick your favorite one and go for it! Any of these movements can be scaled of course by using a light dumbbell for the devil press, a burpee step up rather than a box jump or even just go for vanilla burpees if you would prefer! Do your best to keep moving at a consistent pace for the full twelve minutes and have some fun!
standard: single unders
rx: double unders
sport: drag rope double unders
overachiever: drag rope double unders
CFD at home:
This workout can be done with just a jumprope and regular burpees. If you have equipment available to bump up the burpee difficulty you can choose one of the variations listed above. If you don’t have a jumprope you can do either lateral hops or mountain climbers. Your score for today will be total reps plus any extra reps. See you on the leaderboard!