Back to Back – Double unders

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Tomorrow we have some double under again!

Yesterday we had 2 rounds of the following:

400m run

400m row

40 double unders.

 

On Friday we have the following:

Part I

CrossFit Games Open Workout 14.1

AMRAP 10:

30 Double Unders

15 Power Snatch

75/55

Rest 5 minutes

Part II

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Now 2 days of double under!! What’s next? Meatballs falling from the clouds?! If you worked on double unders on Thursday, you are going to have the opportunity to work on them again on Friday. Place yourself in one of the 3 groups and lets get better!:

 

Level 1 – What is a double under? Can’t do them

Level 2 – Yes I can do them, but I’m talking one by one.

Level 3 – Yes I can do them. Some days better than others. Luck of the draw.

Level 4 – Give me any rope. I can do 50 + double under without breaking. I stop because I am tired, not out of frustration!

 

No matter what level you associate yourself with, you can benefit from working on this aerobic/ skill. During the workout, practice drills that help you become more aware of your wrist rotation speed, and your foot speed. Star to become more consistent with the movements, by putting in the time in! Start fixing the little details. How high are you jumping? What is your breathing like? Focus on one thing, and practice, practice, practice! Make your enemy, your friend. Master the double under! Work on it. Don’t neglect it.