Thursday’s @home edition


Skill:

Tabata Jump Rope: 20 sec WORK / 10 Sec REST (x8 Rounds)

Rd 1/3/5/7: Single Unders

Rd 2/4/6/8: Double Unders or Single/Single/Double attempts

Having trouble w/ Double Unders or No Jump Rope? Try the Penguin Drill (video).

Strength:

EMOM x9

5x Hang Squat Cleans

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 5-rep Squat Clean weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good posting.

@Home / No Barbell Option:

EMOM x9

10x (5R/L) 1-Arm Hang KB/DB Squat Clean

**Athletes will perform 5 reps Right then Left for a total of 10 reps. Each rep will consist of a hang clean + a squat. All reps are performed on one side before switching sides. Athletes may build in weight if they have different sized KB/DB’s.


WOD:

12 min Work/Rest AMRAP

30 Doubles or 60 Singles

7x Hang Squat Cleans w/ Barbell @30-40% / 3-4 UB Rds (135/95)

OR

10x (5R/L) 1-Arm Hang KB/DB Squat Clean


**REST 30 SEC AFTER EACH ROUND**


NOTES: Score Time and record Bar/KB/DB weight. For the Hang KB/DB Squat Clean, athletes will perform 5 reps Right then Left for a total of 10 reps. Each rep will consist of a hang clean + a squat. All reps are performed on one side before switching sides.


Accessory Work:

Accessory Conditioning:

8Rds

90sec Run @ 80% Effort

90sec Walk

Record total distance accumulated.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com