Warm Up
Crossover Symmetry Shoulder Activation
2 Minute Jump Rope
For 5 minutes continuously repeat:
-6 walking lunges (no weight)
-6 push press with empty barbell
-6 wall balls
WOD
8 Rounds For Time
-30 Double Unders/ 60 Singles
-12 Alternating Front Rack Lunges
-8 Barbell Shoulder Press
*Goal: Under 15 Minutes
We are looking at sub 2 minute rounds here folks! Definitely adjust the load and reduce the double under reps to make sure you can get close to that goal time. You basically want to set yourself up to be able to go unbroken the whole way. If you need to break up the shoulder presses, make it a quick reset!
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It’s just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in under 40 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.
Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way and keep your elbows in front of the bar.