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Strength & Skill

*Do a set every 2 minutes.

3 Deadlift @ 6/10 RPE
2 Deadlift @ 7/10 RPE
1 Deadlift @ 8/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE

WOD: 2 Sets
AMRAP 8 Minutes
40 Crossovers
15 Pull Ups/ 4 Rope Climbs
20 GHD Situps / Anchored Situps
-rest 4 minutes between sets-

TARGET SCORE
Target Rounds each set: 3+
Minimum Rounds before scaling: 2 and a half

STIMULUS and GOALS
How to Pace: STEADY! Stay smooth and consistent through these multiple set, high skilled amrap. Aim for similar round times while keeping the heart rate down. Enjoy the rest and try to repeat or slightly improve on the second set.

How it should Feel: CARDIO! And GRIPPY! Moderately Long aerobic amraps for 2 sets that will test your endurance and grip constantly.

WORKOUT STRATEGY & FLOW
Crossovers – single under crossovers: 1-2 sets should be the goal while focusing on relaxing your shoulders and grip. Always lay your rope down after to avoid the tangled nest.

How to Count Crossovers

Pull ups: Aim for bigger Sets, try and hold on for as long as you can and then shake the arms out.

GHD Sit Up: Non-stop and focus on relaxing your hands and shoulders to prep for the jump rope after. Breathe at the top of each rep and focus on snapping your hips every rep.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.