You've made it to the end of the week and we've got a great one to wrap up this week's training!
This is a chipper workout, which is typically one round for time of several movements and often has a high number of reps for each movement.
Today is no exception. We've got Single DB Squat Cleans, Double Unders, and Hand Release Push Ups. And a lot of them!
If you are new to CrossFit (or maybe have let your training slip during the quarantine...), don't be afraid to scale the volume for today. A possible scaled rep scheme would be to do 35 DB Squat Cleans, 70 Double Unders, 35 Hand Release Push Ups, 70 Double Unders, & 35 DB Squat Cleans. Regardless of how you attack this workout thought, we expect it to take around 12-18 minutes. If you're still going at 18:00, we probably should have adjusted the weight or the volume. And likewise, if you're wrapped up the last set of squat cleans at 10:00, we probably could have handled a heavier load or higher volume.
This is also an easy workout to adapt to bodyweight only movements. If you don't have any DBs or even a jump rope, you can substitute 150 Air Squats for each set of DB Squat Cleans. For the Double Unders, you would do 50 Lateral Line Hops. Those two adjustments will assure that you re getting everything out of this one!
Not sure what some of these movements look like? We've got you covered! Just take a look at our Movement Demo to make sure you know what each movement should look like!
For a full rundown of the workout from our Head Coach, Michael Kinslow, check out the video below! And of course don't forget to check out our Body Armor piece today containing some tempo split squats that will certainly let your legs feel the burn!