12-minute AMRAP:8 Dumbbell Snatches, Arm 18 Overhead Walking-Lunges, Arm 18 Dumbbell Snatches, Arm 28 Overhead Walking-Lunges, Arm 240 Crossover Single UndersLoad: One 70/50lbs DB
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): Start by warming up your lunges. Do this by using some good mornings, bodyweight lunges, and box step-ups. Use calf raises and stretches against the wall to prepare the calves for the crossovers. Finally, use some plate or DB windmills to warm up your overhead position.
Stimulus: Higher skill movements under non-complimentary fatigue.
Strategy: Today we’ll be retesting a 2023 Quarterfinals workout. For this test, for most, the crossovers presented a big barrier. With a year of practice, we can now aim to make this about pushing the pace on the rest of the movements. If you’re still working on the crossover as a movement, this can be a good opportunity to get some good reps in.
- Crossover Singles- 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.
- Dumbbell overhead walking lunge- Make sure your setup and lockout are strong before you start moving. Keep feet balanced, and stand up to extension before your next step.
- Dumbbell Snatch- We have a heavier dumbbell today, focus on keeping the path of the dumbbell close to your body, and don’t be afraid to get some more hinge out of the dumbbell when picking it up off the ground, to gain momentum. Return to your shoulder and then the ground if you need to. Also, remember to practice the reps all on the same arm.
Want to Learn how to do Crossovers? Check out our video below:
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