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!

Workout of the Day
3 rounds for time
20 box jump overs
50 alternating dumbbell power clean

For today’s workout you will need a box and a dumbbell. We’ll be working through three rounds for time of 20 box jump overs and 50 alternating power cleans with your dumbbell. Practice some box jump overs before the workout starts to get comfortable with this movement. You don’t need to stand up at the top of each box jump over rep, but you will want to make sure you’re not turning in a circle as you go back and forth over the box. This will most likely make you dizzy so pay attention to that! With 150 dumbbell power cleans in the workout you’ll want to make sure you choose a dumbbell you are comfortable with today. To scale this workout use a light dumbbell and a shorter box or consider completing two rounds for time instead of three.

standard: 35/20 lb, 24/20″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″
overachiever: 75/55 lb, 24/20″

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the alternating power cleans. If you don’t have a box at home you can find something to jump all the way over for the box jump over reps. A small box, cooler, bench or even a pillow would work! Broad jumps would also be a good option here. To scale this workout consider completing two rounds for time instead of three. Today’s workout is for time. See you on the leaderboard!