For time:
50 Double unders
Then 3 rounds
7 Chest to bar pull-ups
5 Clean & Jerk 60kg
Finish with
50 Double unders
Thanks to Tanya Wagner of CrossFit Apex, check out how it should be done http://media.crossfit.com/cf-video/CrossFit_TanyaWagnerApexWOD.wmv
8 comments:
damn double unders, looks like i need to add them to my list of things that i need to practice along with chin ups and HSPU without band assistance...
Due to not being able to do repeated double unders i didn't make the 50 DU's at either end:
50 DU - 3 minute limit made 30 DU's
did the 3 rnds of C2B Chins and C&J's as rx'd
50 DU - 3 minute limit made 25 DU's
for a time of 13:25
It was so nice to train with bumpers and chalk again, but need to get a hang of double unders....
Put a 3 minute limit on double unders at the front end of the workout
Full Pullups & Double unders
Jeff 47kg C2B 10:09
Errica weight 25? 9:23
Greame 60kg C2B 3min 30/3min 25DU 13:25
Nathan 50kg 3min DU/50 @ end 14:40
Chris 40kg 150 skips either side
With band pullups
Michelle 35kg 12:49
Karlo 25kg 3min either side 13:00
Robin 20kg 300 skips each side 10:49
Nicole 300 skips either side 13:32
Fiona 45kg and C2B 9:45
Graeme,and anyone else who hates it when double unders show up in the WOD. Spend a little time on them ( eg aim for 50 in a session, you will be surprised how much thi will help to next time you work on them, and they will come. Getting double unders is more mental effort then a physical one.At least at first. The coordination can fry the brain.
Just ask sarah, She couldn't get more then one at a time sunday, then after a little "skip threapy" tuesday she was hitting 5-10,:) Yes there was a single skip between each double under but they where all done without stopping.She had found her flow.
Think about doing a single double under to start with,rather than trying to get 2-3-4 or five out at once. Accelarate the rope and think about it having to pass under 3 times rather than just two, that way when you miss the third, which you will, you have still got a double under.Then reset and go again. when you can do this 10 times without stuffing up and then try for multi's.
Slow high jump and fast wrist spin, thats what your aiming for.
Brett 5:06 C2B and 60kg
DU and PU unbroken C&J singles from a dropped bar.
This was an absolute cracker of a workout - Thanks Fi!
might have to booked in that 3rd PT session for some 'skip therapy' since the last session of 'row therapy' has got my random rowing sorted out and have hit a PB of 1:27.1 for 500m.
I might get me a new skipping rope and have it at work so at the end of a work PT session, do some DU practice or even during lunch time, i will concour them and be able to string them together...
PM crew
All Double unders
Andrew 60kg C2B
Maddie 26kg Band pullups
Band pullups modified DU
Karl 40kg 3 min each side
Shaun 33kg 15 skips each side
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