Skill
Crossover Singles:
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 – https://youtube.com/shorts/UUmetFCHtbY?feature=share
*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 – https://youtube.com/shorts/SbljDwmUlpI?feature=share
*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. 1-1-Cross – Accumulate 15-20 sets – https://youtu.be/AYo_uw-2g4k
*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.
“Pacing AMRAP:”
As Many Rounds and Reps as possible in 30 minutes:
Run 400 meters
20 AbMat Sit-Up
Assault Bike 30/24 calories
10 Alternating Single-Arm Dumbbell Hang Clean and Split Jerk @ 50/35#
Rest 30 seconds
Scaling:
– Scale the DB to 35/25 lb