Workout of the Day
EMOM for 20 minutes
[odd] 5 box jumps + 1 power snatch
[even] straight set of toes to bar OR bar or ring muscle ups
Today’s workout will have two scores, the weight you end at for the power snatch and the total reps you complete of whatever gymnastics movement you choose today. You’ll complete five box jumps before picking up your barbell in each round so make sure to choose a box height that feels manageable to get done quickly so that you have time for your lift. Add weight as you go here or just choose one weight and complete the same weight each time. In the opposite minute you will have a choice between toes to bar or a muscle up on the bar or rings. Toes to bar can always be scaled by how high you can get your toes or knees up so practice whatever movement makes sense for you to work on today before the workout starts. V-ups would be a great scaling option if you don’t want to hang from the bar or rings today. The goal will be to do one straight set in each minute. It doesn’t need to be the same number each minute but you may find that your numbers stay relatively close in order to keep things sustainable. Have fun with this one and hopefully we can keep the breathing light until the smoke clears! Happy Saturday!
CFD at home:
Today’s workout is meant to be a bit heavy and done with a barbell. Not to worry though if you are at home with a dumbbell or kettlebell! Today’s workout is an EMOM format. In the odd minutes you will first complete five box jumps or you can find something to jump over if you don’t have a box, step ups are always ok too! After those reps you’ll move on to your dumbbell or kettlebell for several power snatch reps. If you have a medium weight go for something like 6-8 reps. If you have something light can try 10 and if your weight is on the heavier side 2-4 reps will work here. Whatever you choose you shouldn’t be working for the whole minute. During the even minutes you can complete a straight set of V-ups if you don’t have a bar or rings to work with. You will have two scores for today, your total snatch reps and your total V-up or gymnastics movement reps. See you on the leaderboard!