6/24/2024

Up

Affiliate Compete (RX+)

4 Rounds

100 Double Unders

20 Toes to bar

10 Back Squats (185/125)

Freedom (RX'd)
4 Rounds
100 Double Unders
20 Toes to bar
10 Back Squats (155/105)
* Back Squats are from the ground

Independence
4 Rounds
75 Double Unders
15 Toes to bar
10 Back Squats (115/80)

Liberty
4 Rounds
100 Single Unders
15 Hanging Knee Raises
10 Dumbbell Front Squats (light)

• Target time: 11-13 minutes

• Time cap: 16 minutes

Gymnastics Skill Work: Rope Climbs

We have Rope Climbs in the workout on Wednesday. Take this time to practice the level that's appropriate for you.

Level 1: Zombie Rope Climbs or Pull-up Rope Climbs
Level 2: Standard Rope Climbs
Level 3: Legless Rope Climbs

After a skill review, perform the following EMOM. You can partner up and start on opposite movements. This is all about practice to prepare for Wednesday, so try different foot wraps, practice jumping up to grab the rope, etc. The goal is to improve efficiency, not to do as many reps as possible.

EMOM8:
Odd: 1-3 Rope Climbs at your level above
Even: 20-30 second Sorenson Hold (face down GHD hold) or Superman Hold