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.

11 comments:

  1. SWOD: 55,60,65,70,75
    Metcon: 55lbs + 8 reps @ 65lbs (single unders)

    ReplyDelete
  2. SWOD: 155x3, 165x2
    Metcon: 4rds + 1 push press @ 105

    ReplyDelete
  3. SWOD: 125x3
    Metcon: 5 rds + 8 push press @ 85lbs

    ReplyDelete
  4. SWOD: 105X2
    Metcon: 4 rounds+15+20+5

    ReplyDelete
  5. SWOD: 110x3 (PR+10lbs)
    Metcon: 4 rounds

    ReplyDelete
  6. SWOD: 115 x3

    Metcon: 4 rds (finished with 65lbs)

    ReplyDelete
  7. 120 X3
    3 rounds; 75, 85 and 95

    ReplyDelete
  8. SWOD: backsquats and shoulder press
    Metcon: 3 rounds + 10 push presses at 85# - started at 55#

    ReplyDelete
  9. SWOD 75x3,95x3,115x3,125x3,135x1
    Metcon 2rds, 75,85# w/ single unders.
    Saturday Ran Morro Bay Rock to Pier 10K 1hr 20min

    ReplyDelete
  10. SWOD = 135, 155, 175, 195, 205

    ReplyDelete