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Posts Tagged ‘Double-Unders’

Wednesday 03.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
1 Minute Row

B) 20-20-20:

Double Unders

10-10-10:

Air Squats

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

For Time, 10 to 1:

Burpees
Wall Balls, 20#/14#

10 Double-Unders after each round

Workout Tip

All movements should be unbroken, scale load on the wall ball to make this so!

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Wednesday 03.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
1 Minute Row

B) 20-20-20:

Double Unders

10-10-10:

Air Squats

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

For Time, 10 to 1:

Burpees
Wall Balls, 20#/14#

10 Double-Unders after each round

Workout Tip

All movements should be unbroken, scale load on the wall ball to make this so!

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Monday 03.18.19

Warm-Up

A) 3 Rounds of each station:

20 sec on / 10 sec off:

Row
Singles
Sit-Ups
Push-Ups

B) 2 Rounds:

9 Deadlift, with an empty barbell
6 Strict Press, with an empty barbell
3 Power Snatches

Strength

Deadlift

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMDAY”

Capacity

Every Minute on the Minute alternate for a total of 3 complete rounds:

Minute 1:

40 Double-Unders

Minute 2:

20 sec L Sit

Minute 3:

10 Chest-to-Bar Pull-Ups

Minute 4:

5/5 Dumbell Snatches, 50#/35#

Workout Tip

With all the stations you should have 15-20 seconds of rest. Scale movements or repetitions to make this happen.

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Open 19.2

CrossFit Open 19.2 just dropped! Get expert tips to crush this WOD from “Fittest Man on Earth,” and four-time CrossFit Games Champion, Rich Froning.

WORKOUT

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb./85lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb./115lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb./145lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb./175lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb./205lb.

Stop at 20 minutes.

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Monday 03.18.19

Warm-Up

A) 3 Rounds of each station:

20 sec on / 10 sec off:

Row
Singles
Sit-Ups
Push-Ups

B) 2 Rounds:

9 Deadlift, with an empty barbell
6 Strict Press, with an empty barbell
3 Power Snatches

Strength

Deadlift

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMDAY”

Capacity

Every Minute on the Minute alternate for a total of 3 complete rounds:

Minute 1:

40 Double-Unders

Minute 2:

20 sec L Sit

Minute 3:

10 Chest-to-Bar Pull-Ups

Minute 4:

5/5 Dumbell Snatches, 50#/35#

Workout Tip

With all the stations you should have 15-20 seconds of rest. Scale movements or repetitions to make this happen.

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Tuesday 03.12.19

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double-Unders

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 1 set x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the 5 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

8 Minute AMRAP:

8 Calorie Row
4 Muscle-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Calorie Row
4 Handstand Push-Ups

RX+ – Strict Handstand Push-Ups
RX – As is
AX – 8 Close Grip Push-Ups, Dumbbell Strict Press

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Row: you should not spend more than 40 seconds on the rowing station.

Muscle-Ups: you should not spend more than 2 minutes on the muscle up stations. Scale repetitions or movements as needed.

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Tuesday 03.12.19

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double-Unders

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 1 set x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the 5 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

8 Minute AMRAP:

8 Calorie Row
4 Muscle-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Calorie Row
4 Handstand Push-Ups

RX+ – Strict Handstand Push-Ups
RX – As is
AX – 8 Close Grip Push-Ups, Dumbbell Strict Press

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Row: you should not spend more than 40 seconds on the rowing station.

Muscle-Ups: you should not spend more than 2 minutes on the muscle up stations. Scale repetitions or movements as needed.

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Monday 03.11.19

Warm-Up

A) 3 Rounds of:
10 Calorie Row
10 Overhead Squat with an empty barbell
10 DB Power Snatch 30lb/20lb

B) 9-6-3:

Muscle Snatch with Empty Bar Below Knee

9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Double-Unders

Strength

Every Minute on the Minute x 18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/5.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

“EMOMONDAY”

Every 2 Minutes for 8 Rounds:

A.
10 Power Snatches, 75#.55#
10 Burpees over the bar.

B.
400/300m Row

Workout Tip

Power Snatches: you should be able to complete all 10 repetitions in 2 sets or less, scale lod if needed.

Row: you should have 20-30 seconds of rest after each rowing station, scale distance as needed.

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Sunday 03.10.19

Warm-Up

A) 3 Rounds of:

24 Double-Unders
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Power Snatches, with an empty bar
12 Overhead Squats
12 Knee Raises

Workout

(Retest- 10/10/18)

“You’re a TEN!”

For Time:

10 to 1:

Bar Dips
Knees to Elbows
Box Jumps, 24”/20”

Then:
800m Run

Then:
10 to 1
Overhead Squats
Deadlift
Burpees Over-the-Bar

AX: 75#/55#

RX: 95#/65#

RX+: Ring Dips, 115#/85#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Dips: you should scale to the appropriate movement. If dips are challenging, scale to close grip push ups.

Knees To Elbows: scale to Knee raises if needed.

Overhead Squats: scale that cannot safely move in the overhead squat position, should scale to front squats.

You should lay parallel to the loaded barbell and perform your burpees jumping with both feet off the ground and landing with both feet together on the ground.

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Monday 03.11.19

Warm-Up

A) 3 Rounds of:
10 Calorie Row
10 Overhead Squat with an empty barbell
10 DB Power Snatch 30lb/20lb

B) 9-6-3:

Muscle Snatch with Empty Bar Below Knee

9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Double-Unders

Strength

Every Minute on the Minute x 18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/5.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

“EMOMONDAY”

Every 2 Minutes for 8 Rounds:

A.
10 Power Snatches, 75#.55#
10 Burpees over the bar.

B.
400/300m Row

Workout Tip

Power Snatches: you should be able to complete all 10 repetitions in 2 sets or less, scale lod if needed.

Row: you should have 20-30 seconds of rest after each rowing station, scale distance as needed.

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Sunday 03.10.19

Warm-Up

A) 3 Rounds of:

24 Double-Unders
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Power Snatches, with an empty bar
12 Overhead Squats
12 Knee Raises

Workout

(Retest- 10/10/18)

“You’re a TEN!”

For Time:

10 to 1:

Bar Dips
Knees to Elbows
Box Jumps, 24”/20”

Then:
800m Run

Then:
10 to 1
Overhead Squats
Deadlift
Burpees Over-the-Bar

AX: 75#/55#

RX: 95#/65#

RX+: Ring Dips, 115#/85#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Dips: you should scale to the appropriate movement. If dips are challenging, scale to close grip push ups.

Knees To Elbows: scale to Knee raises if needed.

Overhead Squats: scale that cannot safely move in the overhead squat position, should scale to front squats.

You should lay parallel to the loaded barbell and perform your burpees jumping with both feet off the ground and landing with both feet together on the ground.

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Thursday 03.07.19

Warm-Up

A)

20 Cal Row
10m High Knees
10m Butt Kicker
10 Walking Lunges
15 Calorie Row
10m High Knees
10m Butt Kicker
10 Walking Lunges
10 Calorie Row
10m High Knees
10m Butt Kicker
10 Walking lunges

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10m Lunges

Strength

Barbell Lunges

3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed. Last week of lunges, next week back squat. Last week of lunges.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

14 Minute AMRAP;

14 Wall balls, 20#/14#
7 Chest-to-Bar Pull-Ups
28 Double-Unders
7 Bar Dips

Workout Tip

Wall Balls: you should be able to complete the wall balls in 2 sets or less, scale load if needed.

Chest-to-Bar: if chest to bars are possible, scale the repetitions down to 60 seconds of practice, if we are not there yet, scale to 7 kipping pull-ups.

Double-Unders: scale to 60 of practice or 56 singles.

Dips: if Dips are possible, scale the repetitions down to 60 seconds of practice, if we are not there yet, scale to 7 push-ups.

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