Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let’s practice and prepare. Or, choose an appropriate jump rope movement to practice:

Level 1: single-unders
Level 2: double-under
Level 3: crossover singles
Level 4: crossover doubles

After a few mintues of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don’t worry about counting.

Complete as many rounds as possible in 20 mins of:

20/16 Row Calories

20 Deficit Push-ups, 4/2 in

20 GHD Sit-ups

GHD Sit-ups / V-ups

Target number of Rounds: 5+ Rounds
Minimum number of Rounds before scaling: 4 Rounds

The stimulus for today’s workout is a steady and moderate intensity that can be held across the entire workout. Athletes should be mindful of potential burnout on push-ups/GHDs and utilize fast, quick sets to avoid failure on reps. Set the pace within the first 2 rounds and then try to replicate.

Athletes should aim to catch their breath between movements and not during. A great goal for athletes would be 1 round every 3-4 minutes.