Skill

5 rounds:
1 minute supine plank on the boxes
Max L-hang or tuck hang from the bar

Rest about 90 seconds between rounds.

Try doing the supine planks with a slightly heavier weight on the hips than you did two weeks ago; you might surprise yourself with what you can hold!

For the box supine plank, set up two soft boxes about 4-5 feet apart and lie on your back with your heels on one box and your shoulders on the other. If you need to make it a little tougher, add a 15, 25, or 35 pound plate to your hips. For the L-hang or tuck hang, keep your knees above the height of your hips and extend your legs to a degree that lets you hold for about 10-20 seconds.

Workout of the Day

AMRAP in 8 minutes:
40 crossovers
12 push jerks

Both movements in this AMRAP are tough ones, so be mindful about your scaling today. Modify the jump rope volume and difficult to something that you can finish in 45 seconds or less each round. Scale the push jerk weight so that you can always complete the 12 reps in 3 or fewer sets.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 8×0:50 on, 0:10 off