6/4/2024

Gymnastics Skill Work: Crossovers

Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let's practice and prepare. Or, choose an appropriate jump rope movement to practice:

Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles

After a few mintues of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don't worry about counting.

Alps

Affiliate Compete (RX+)

Freedom (RX'd)
20:00 AMRAP
20/16 Calorie Row
20 Deficit Push Ups (4in/2in)
20 GHD’s (or V-Ups)

Independence
20:00 AMRAP
16/13 Calorie Row
16 Deficit Push Ups (4in/2in)
16 GHD’s + 6in Riser (or V-ups)

Liberty
20:00 AMRAP
12/10 Calorie Row
12 Bar Push Ups
12 Sit Ups

• Target number of Rounds: 5+ Rounds

• Minimum number of Rounds before scaling: 4 Rounds