Warm Up:
1 set:
10 alternating hamstring scoop stretch
10 alternating Samson stretch
1 set:
10 plate hops
20 alternating toe-taps to plate
:20 plank hold
1 set:
10 single-leg plate hops/leg
20 alternating toe-taps to plate
:20 single-arm plank hold/arm
1 set:
10 plate hops
10 sit-ups
5 single-leg plate hops/leg
10 sit-ups
Specific Warm-Up:
Double-under progression
WOD:
On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups
Intermediate:
Same as Rx
Beginner:
On a 10:00 clock for reps:
2:00 single-unders
2:00 sit-ups
1:30 single-unders
1:30 sit-ups
1:00 single-unders
1:00 sit-ups
:30 single-unders
:30 sit-ups
Movement scaling options:
Double-unders: Single-unders, lateral line hops
Sit-ups: Crunches, plank holds
Partner option:
On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups
– One partner works while the other holds a plank.
Post-workout Skill Work:
Accumulate:
100 GHD hip extensions