Warm Up
Crossover Symmetry Activation
3 ROUNDS OF
-3 reps V-Ups
-6 reps burpees
-9 reps American KB swings
WOD
For Time
-10 Devil Press
-10 Toes to Bar / V-Ups
-9 Devil Press
-9 Toes to Bar / V-Ups
-8 Devil Press
-8 Toes to Bar / V-Ups…
All of the way to…
-1 Devil Press
-1 Toes to Bar/ V-Ups
Goal: Under 10 Min
This one is a sprint….get in and out… and on with your day!
Choose a load you think you can go unbroken the whole way. Consider breaking up the toes to bar into a couple sets to save your grip.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing – clean and jerk – snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don’t have toes to bar, do knee raises, or V-Ups. Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!