Monday 5.14.12

This guy gives us 23 different options for jumping rope. Often the CrossFit world gets stuck on only training Double Unders and they are a great skill to learn.  But if you struggle with Single Unders (which I tend to do after practicing double unders too much) or can't run in place while jumping rope, maybe its time to start adding them more to your warm up.  Check out this guy's Jump Rope Manifesto

Strength:  Push Press 3-3-3-3-3

Conditioning:  As many rounds possible in 12:00:
- 15 Shoulder to Overhead @ 75/ 35#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

- 15 Shoulder to Overhead @ 85/ 45#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

- 15 Shoulder to Overhead @ 95/ 55#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

- 15 Shoulder to Overhead @ 105/ 65#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

- 15 Shoulder to Overhead @ 115/ 75#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

- 15 Shoulder to Overhead @ 125/ 85#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

Continue the pattern for as long as time allows by adding 10 pounds every round.  Yes the first women's weight at 35# will start on the floor, and the 45# will be a little lower than normal. But you will be jumping over the full height of the bar starting at 55#.

Post weights and times to comments.