Monday, August 29th, 2011

This is a great visual tool to help develop your double under. I know it is the achilles for many of you. All you need to do is to get the power jump down and balance the timing between your wrist and jump. Notice the biomechanics of the lady’s jump does not change between the single and double under. She is just jumping higher and speeding up the rope with her wrist. Start with the same progression of 3 singles, 1 double. As you get better, switch to 2 singles, 1 double. Then, 1 single, 1 double and then finally stringing them together. Remeber, luck is inconsistent and skill is always there. Good skill! – WW

Skill – Overhead squat 5-5-5+

WOD –  5 Rounds for time of:

135/95 pound OHS, 5 reps

Toes-to-bar, 10 reps

35/18 pound two handed KB squat clean, 15 reps

Double under, 20 reps

Cool Down – Max wall sit for time


*Remember all CrossFit style workouts are scalable and modifable to each individuals fitness level

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10 Responses to Monday, August 29th, 2011

  1. joe m says:

    19:01 scaled ohs #115 wow lungs and legs, great one!!

  2. Paula says:

    30:27 OHS 50#, rx’d the rest (DU’s took forever…but I got em done!)
    Wall Squats 1:45

  3. Bri W says:

    22:49 65# OHS and #18/26#kb with doubles 🙂 AWESOME job 6pm class!

  4. Michelle P. says:

    OHS: Stopped at 100#, 10 reps
    WOD: 17:21 – 75# OHS, T2B, 8# Squat Snatch, Run 35 meters instead of DU (aka preggo style)
    Wall Sits: 2:20

    Crossfit makes me a happy camper 🙂

  5. Yvette Mojarro says:

    OHS with Michelle <3 100# , 6 reps
    WOD: 95# OHS, T2B, KB squat cleans 26#, and my world famous slow as molasses DUs
    FIRST time EVER I actually looked forward to T2B in a wod!!!! LMBO
    wall sit…like 2 sec

  6. Sonia says:

    1 Round…oops, I mean 3 Rounds…LOL – time 23:04
    100M Run
    30 PushUps
    100M Run
    30 Sit Ups
    100M Run
    30 Squats
    100M Run
    30 Supermans

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