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Beat Jake he donates $200.00
All proceeds go to a local family in need this holiday season from LCF and 1776.
General Warm Up (5-12)
3 rounds:
20 Plate Hops
5-5-5 Squat (narrow, wide, normal)
:30 Plank (on elbows)
10 Reverse Lunge Step
Specific Warm Up (12-25)
Double Unders:
:15 Singles, :15 Alternating feet, :15 singles
Rest :15-:30
:15 Crossover singles, :15 Singles, :15 Crossover Singles
Rest :15-:30
:15 Double Unders, :15 Singles, :15 Double Unders
Rest :15-:30
:30 Double Unders or attempts
Squat Clean:
With empty bar
3 Jump and Shrug
3 High Elbows
3 Muscle Clean
3 Front Squat
4 Clean Drop (1 landing in quarter, 1 landed parallel, 2 landing full depth)
3 Hang Squat Clean
3 Squat Clean
then build to starting weight
(25-35)
“Squat Clean Build Up”
Every minute on the minute x 10 minutes
Execute 20 Double unders and 1 squat clean (from the floor)
*Score here is max load lifted. Athletes must complete the prescribed set of jump rope within the minute prior to the lift. Idea is to start low and build, be mindful that the minute lifting window goes fast. Weights should be set up, ready and available to help the athletes reach their goal toward the end of the EMOM.
(38-52)
10 rounds for time
9 Front Squat (135/95lb.)
27 Double Unders
Goal: Sub 10:00
Cap: 14:00
Intermediate: 95/65lb., less double unders or 27 single unders
Baseline: 7 rounds, 35/15lb., 15 plate hops or single unders
(55-60)
1:00 Couch Stretch (each side)
1:00 Pigeon (each side)
(0-5)
Today’s workout has “Open vibes”. We notoriously see some kind of front rack squatting and double unders in almost every CF open. Why? Because they are devastatingly brutal, that’s my guess. But in all reality, they feel brutal and are in fact devastating because they also have a high rate of return on favorable adaptations. Yes, this means they give you what you want. This is the same reason intensity is such a high priority in our methodology. If you only have 1 hour a day to train for 3-5 days a week, then you have to choose to go hard where you can. Today we lift and put on the pressure of some double unders during our intervals for squats and then get into a nasty 10 rounder! May the double under rope swing ever in your favor.