15 Minute AMRAP:10 Toes-to-Ring20/15 Calorie Bike Erg 30 Crossover Single Unders
WODprep Strategy Top Tips:
Warm-up (10 minutes): The warmup today should mainly be getting the shoulders ready for toes to ring, and warming up the calves, and also the pecs for our crossover single.Calf raises, lateral hops and single unders will get our crossovers ready. For our toes to ring, hit some kip swings and scapular pull-ups on the rings, along with some v-ups or hollow rocks for the abs.
Stimulus: Classic CrossFit® format of a moderate time domain-ed AMRAP. Mixed with slightly more uncommon/higher skills
Strategy: Today’s WOD is a traditional gymnastics and nonstructural AMRAP, with a slight twist. That twist is some higher and slightly unusual skills from what we traditionally see.Those toes to ring will allow you to hold onto slightly bigger sets compared to toes to bar. The Echo bike should be at a pushing yet sustainable pace for the entire 15 minutes.For the crossover singles today, those will vary greatly depending on your comfortability with the movement. For those who are learning the movement, it can be a good opportunity to get some exposure.If this is you, think about the idea of scaling the volume, or introducing a minute or ninety-second cap to the movement to allow for a better stimulus.
- Toes to Ring– The dynamic support of the rings will allow you to drive your feet to the rings slightly easier than toes to the bar.Still, focus on keeping a tight kipping position, and initiate the movement through your lats before raising and tucking your feet to the rings.
- Bike Erg– We have a bike erg today. With the bike erg, it is about moving at a sustainable pace that won’t burn up your quads.Make sure your setup of the seat and handles is appropriate. We want a slight bend in your kneed, and to make sure you’re not too hunched over with the handles. If you do not have a C2 Bike, then sub a fan bike with 15/12 calories.
- Crossover Single Unders– For the Crossover Single under, a slightly longer and slightly heavier rope will be advantageous to your traditional Double under speed rope. Keeping your arms in tight will be key here.When crossing the rope, think about replacing the hand that was spinning with the other hand. The hands should be switching spots in terms of distance to your body. Keep the hands low as you cross and uncross, so that the rope length stays the same. Remember that each cross and UNCROSS counts as individual reps.
With Quarterfinals on the horizon, there’s a good chance we could see the Crossover Single under yet again. Check out the video below to become a crossover master!
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