20. Juli 2023
Jul
20
:20 Line hops front to back
:20 Line Hops Side to Side
10/side Front to back leg swings
10/side side to side leg swings
+
Aerobic Prep
2 Rounds
200m Jog
8/6 Cal Air bike
Pair up for A and B and watch each other to see if your partner’s timing is correct:
A. Crossover Timing Drill – 4 sets x 10 reps
*Goal here is to have the hands pointed down while up on the toes. Up on toes is simulating a “jump” and this allows us to slow down the movement and not worry about tripping. Purely focused on timing and proper movement of the arms.
B. Crossover Timing Drill with Bounding – 3 sets x 10 reps
*Goal is to progress to a jump and keep the same timing as the above drill. Start at a slow pace and have partners watch each other to see if timing is correct.
C. Beginner Option:
1-1-Cross – Accumulate 15-20 sets
*Goal here is to keep a consistent jump. We want to avoid a high knee tuck when we do the cross. We want to keep the jump the same and just get 1 rep at a time.
OR
Advanced Option:
C. 1-1-Cross-Single-Single-Cross – 4 sets x AMRAP unbroken with 2 singles between.
*For those already proficient they can progress to only 1 single between or just AMRAP unbroken
Crossovers
As Many Rounds and Reps as possible in 30 minutes:
Run 400 meters
20 AbMat Sit-Ups
Bike / row 30/24 calories
10 Alternating Single-Arm Dumbbell Hang Clean and Split Jerks @ 22,5/15
Rest for 30 seconds
3 Sets of 1 complex
Scapular Push ups x 10 reps
Plank Scapular Circles x 5/direction
Single Arm Straight Arm Plank Hold x :15/side
Rest as needed
*Goal is no breaks moving from on movement to the next
