SAVE THE DATE: FRIDAY, 12/14 - 5pm!
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
DU - 15 DU, 60 Singles
Hang Power Cleans
T2B - 7 T2B, 15 Knee Raises, 25 Sit-Ups
15 MB Front Squat
“Criss Cross” is a CompTrain Class repeat workout. The weight on the barbell should be something that athletes could cycle for 21+ repetitions unbroken when fresh. The skill movements, the toes to bar and double unders, should also be something that athletes are comfortable stringing together. To hold these numbers within the workout, we recommend that athletes are able to cycle 15+ toes to bar and at least 50-60+ double unders when fresh.
## THE WHY:
Something we recently adjusted for Class workouts is the double under to single under ratio. Rather than completing 2x more single unders than double unders, we have changed it to 1.5x more. The reason for the change was that we felt athletes were spending a good majority of their workouts on the jump rope, especially on the high rep double under days. For many, the time it took to complete twice as many single unders was not equivalent to the time it took for other athletes to complete their double unders. Our hope is that by spending less time on the rope, athletes performing single unders will be able to get more out of their hour. Spending less time on the rope and more time on the barbell and toes to bar, for example, can allow them to move large loads longer distances and get more work done. While this is an adjustment that we have made to the “movement substitution” section, do not feel obligated to change this for your affiliate if you do not wish to.