Skill
EMOM for 10 minutes
straight set of kipping toe-to-bar
Spend ten minutes working on the toe to bar skill. Practice the kipping swing before the skill work starts to decide if you’re ready for a full toes to bar or if knees to chest is a better option. There are lots of ways to practice this skill even if you can’t string together reps yet or get your toes to the bar. Your coach will help you find the best option for you!
CFD at home skill sub:
Straight set of V-Ups
Workout of the Day
AMRAP in 12 minutes
20-40-60-80-100 …
double unders
2-4-6-8-10 …
squat cleans
Today’s workout is a great chance to challenge yourself a bit with a heavier squat clean than normal for a workout. You’ll be working up in small sets starting with two squat cleans and then adding two reps each round. Working through the squat cleans in singles would be totally appropriate today. The double unders can be scaled if needed by choosing a different rep scheme that feels more manageable. 5-10-15… or 10-20-30… would be great options if the prescribed rep scheme looks like a bit too much. Singles are always ok as well but try to throw in at least one double under attempt in each round if possible! Your score for today will be the last round you finish of both movements plus any extra reps in the next round.
standard: 135/95 lb
rx: 185/135 lb
sport: 205/145 lb
overachiever: 225/155 lb
CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. This workout is written with a heavy barbell in mind so if you are working with a dumbbell or kettlebell that is on the lighter side you’ll want to adjust the rep scheme a bit. If you are keeping the double unders as is you can bump up the reps for the squat cleans to 5-10-15-20… That should keep things a little more even between the cleans and the double unders. Check the notes above for suggestions if you need to adjust the double under volume. Double unders can always be switched out for singles, mountain climbers or lateral hops if needed as well. Your score for today will be the last round you finish of both movements plus any extra reps in the next round. See you on the leaderboard!