Tag Archives | double unders

WoD: TUESDAY 16-08-11

If you’re curious about what’s going on with the programming, this will be the final week of predominantly metabolic conditioning. We will be going through a skills week next week with a primary emphasis on Olympic lifting and the more complex gymnastics movements. Thereafter we’ll be hitting another strength-bias program that will include light Olympic lifting work.

Partner Workout

In teams of 2, complete as many reps as you can in 10 minutes of:
Shoulder 2 Overhead
Double unders (divide by 4 singles when calculating your score)

Choose your own rep scheme and divide the movements up as you see fit. Both athletes are permitted to be working at the same time, but not on the same movement.

Finisher

3 x 100m time trials

WoD: SATURDAY 13-08-11

Work up to your heaviest tire flip

Then,

In partners complete as many rounds and reps as you can in 20 minutes of:
10 tire flips
AMRAP double unders

While one partner complete tire flips the other performs as many double unders. Alternate once the tire flips are done and continue accumulating double unders.

Score is the total amount of double unders accumulated. If you’re doing singles divide your final tally by 4.

WoD: THURSDAY 11-08-11

Complete 10 rounds for time of:
7 SDHP (45/35kg)
21 double unders (90 single skips)

One World Answers The Question: WHAT IS CROSSFIT? from crossfitoneworld on Vimeo.

WoD: WEDNESDAY 27-07-11

The Saturday workout this week is going to be ‘Fight Gone Bad.’ This will give you all a chance to experience the workout that you WILL be competing in on Friday 16 September. So get there because it’s unlikely to pop up in the program again before the event.

A.
Front squat
80% x 5
90% x 3
95% x 1

B.
Complete 4 rounds for time:
5 thrusters (45/35kg)
25 double unders (100 singles)

WoD: FRIDAY 06-05-11

As fast as you can complete 5 rounds of:

  • 100m farmer’s walk
  • 30 double unders (90 single skips)
  • 15 push-ups