40 Crossover Single Unders
20 S-KB Front Squat* 53/35lbs
40 Crossover Single Unders
20 MB Slams
25/20 Calorie Machine (20/16 Air Bike)
*Front Squats must be split evenly
between both arms
Feel: Cardio
Pace: Sustain
Target Score: 3+ Rounds
Firebreather Score: 4+ Rounds
Scaling:
-Crossovers: Again, :40 worth of attempts per set is the preferred scale. If
no jumping is possible, sub 16 KB Front Rack March Steps per set
-KB Front Squats: Reduce weight so that 10 reps can be completed
unbroken on each side
-MB Slams: Reduce # so that this movement take no longer than 1:30 to
complete
-Cals: Reduce so that they will not take more than 1:30 to complete
Programmer Notes: Today’s AMRAP combines the coordination required for crossovers with a bit of arm/shoulder overload into what should still be a steady cardio feel without any athlete hitting any road blocks. That being said, the best way to improve at something you’re not good at is to practice it, so rather than changing too much about scaling the crossovers let athletes try to hit 40 reps or get as many as possible in :40 per set. The KB in the front squats should be held in a proper front rack position, with reps split evenly between both arms. Your fittest or most coordinated athletes should be able to zip through most everything today at a nice, steady pace.
20 Ankle Pumps / side
12 Sprinter Stretch / side
12 Alt. Spiderman Lunges+Rotation / side
12 Plank to push ups
100 Single Unders (1:00 cap)
600m Run
AMRAP 4 minutes
30 Single Unders (:30 max crossover
practice after Round 1)
10 Air Squats (KB goblet squats after
Round 1)
10 KB Pull Throughs
5 Burpees