AMRAPMetcon15:00
Rapid Crossovers Crucible
Monostructural
Gymnastics
Solo
Workout Details
AMRAP
15:00
15 Minute AMRAP:
600 mRun
30Crossovers
Coaching Tips
Strategy
- 1Maintain a steady pace during the run—avoid going out too fast to ensure you have energy for the crossovers.
- 2For the crossovers, focus on form to prevent fatigue; break them into smaller sets if needed, such as 10-10-10 to manage muscle fatigue.
- 3Stay consistent with your transitions between movements—clear your area of any clutter to save time when switching from run to crossovers.
- 4Use your arms effectively when running to help with momentum and stability; avoid crossing them over your body.
Safety Considerations
Technical Focus
Avoid over-striding during the run to prevent knee strain.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min(Focus on getting the heart rate up.)
Mobility:
- 5 per side Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a band or broomstick.)
Activation:
2 rounds- 5 per leg Dynamic Lunges(Emphasize a good range of motion.)
- 30 sec High Knees
Scaling Options
Intermediate
Reduce crossover reps and adjust run distance accordingly.
- 1
crossover
25 Crossovers
- 2
run
Run 400 meters
Scaled
Further reduce crossover reps and adjust run distance or substitute with a less intensive movement.
- 1
crossover
15 Crossovers
- 2
run
Run 200 meters