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
19:01 scaled ohs #115 wow lungs and legs, great one!!
Good work, Joe! See you tomorrow for some strength/skill.
30:27 OHS 50#, rx’d the rest (DU’s took forever…but I got em done!)
Wall Squats 1:45
Ur hard work is paying off daily. Keep it up
22:49 65# OHS and #18/26#kb with doubles 🙂 AWESOME job 6pm class!
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 🙂
OHS with Michelle <3 100# , 6 reps
WOD: 95# OHS, T2B, KB squat cleans 26#, and my world famous slow as molasses DUs
36:10
FIRST time EVER I actually looked forward to T2B in a wod!!!! LMBO
wall sit…like 2 sec
Above RXD!! You’re a rockstar! 🙂 Look out NLI and Crossfit Games – Yvette is coming!!
ha ha LMBO !! give me your strength and lungs!!!
BaseFit…
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