Today is a great combo day. We get both high levels of work capacity paired with accuracy, agility, coordination and balance. We need these skills to be fit at a high level and to age well into our latter years. The demands of these movements are exactly what you need most in your health journey. Is it the double under skills? Is it breathing hard and continually moving? Is it the load? Is it the coordination of switching hands with the DB’s? Is it the flexibility demanded of you from the squat snatch on a single arm (yes, this is the one for most CF athletes, me too.)
2:00 of jump rope anyway
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:30 Double Under
:30 Mountain Climber
:30 unweighted ground to overhead (opens posterior and activates total body, reach overhead)
:30 Light KB Swing (both arms, 1 KB, Russian)
3 rounds (6:00)
*Get in quality reps, prep body for WOD and practice double unders during :30 window, everyone should be progressing toward RX double unders)
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Practice DB Snatch variations with coach and decide if you can RX certain movements and not others. Same with double unders, identify how you can scale the volume or the movement in order to meet a similar stimulus that progresses you!
RX Conditioning:
36 Double Under
12 DB Snatch (alternating) 50/35lb.
3 rounds
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50 Double Under
20 Hang DB Snatch (10 right/ 10 left) 50/35lb.
2 rounds
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100 Double Under
50 Alternating DB Squat Snatch (50/35lb.)
Intermediate:
24 Double Under
12 DB Snatch (alternating) 35/20lb.
3 rounds
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30 Double Under
20 Hang DB Snatch (10 right/ 10 left) 35/20lb.
2 rounds
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50 Double Under
50 Alternating DB Squat Snatch (35/20lb.)
Baseline:
50 Single Under
12 DB Snatch (alternating) 35/20lb.
3 rounds
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40 Single Under
20 Hang DB Snatch (10 right/ 10 left) 35/20lb.
2 rounds
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150 Single Under
50 Alternating DB Squat Snatch (35/20lb.)
