Skills pay the bills. Today we open with 10 quality minutes of “play/ practice” with the jump rope. If you have a pain point like double unders, PRACTICE THEM. Not just during the time we have today, bust out your rope before and or after some classes and get 3 minutes of touching the skill, IT WILL HELP YOU. But today we have time carved out for it so use them and be creative, we haven’t seen triple unders in competition but, YES, they have been on Crossfit.com workouts already, same with single leg double unders, I could see them being programmed at some point. Then we sprint and hold on. The goal for conditioning is a real aggressive burst on the row and bike that leads you to a KB that we want the reps to be Unbroken for! This means a few things. You should select a load that allows you to do sets of 20 throughout, but equally if you pick it up too early or row or bike too fast and can’t go unbroken……then the reps don’t count. Hang on, you can.
30 Jumping jack
30 Seal Jack
10 Toe touch + reach overhead
10 Hollow Rock
10 Superman
20 Russian twist (light medball)
3 rounds
Jump rope skills and drills
Spend 10 minutes practicing a variety of skills that range from:
- Single unders on both legs
- Single unders on single leg
- Cross over single unders
- Double unders
- Double unders on a single leg
- Cross over double unders
RXConditioning:
10/7 Cal Row
10/7 Cal Bike
20 Unbroken Russian KB Swing (70/53lb.)
1:00 Rest
5 rounds for time.
Intermediate:
10/7 Cal Row
10/7 Cal Bike
20 Unbroken Russian KB Swing (53/35lb.)
1:00 Rest
5 rounds for time.
Baseline:
10/7 Cal Row
10/7 Cal Bike
20 Unbroken Russian KB Swing (25/15lb.)
1:00 Rest
5 rounds for time.
3x 15-30 GHD Sit Up
+
3x 1:00 Plank (top of push up)
Rest as needed.
Goal here today is to rest as little as possible between the sit up and plank, then rest as much as you need to between supersets! Again, as usual, be wise on rep selection on GHD.
