Monday February 4th, 2013

CoreFit

A1. Push Press   5,5,3,3.   Rest 20s

A2. Double Unders.  Max reps in 30s.   Rest 3 minutes

+

3 sets  @ 90% effort
2 minutes power clean and push press --moderate to light load. technique focus
rest 2 minute
2 minutes of rowing for calories
rest 2 minutes

CrossFit

A1. Push Jerk - build to a 1RM

A2. Double unders.  Max reps in 30s.  Rest 3 minutes.    x 4 sets.


3 sets @ 90%
2 minutes -power snatch- moderate load ---think ~ 50% of 1 RM with minimum loads being 65#/45#.
rest 2 minutes
2 minutes of rowing for calories
rest 2 minutes



For those wishing to maximize their performance in the Crossfit Open, learning and becoming competent in double unders is the best way to do so at this stage of the year.  It is the only skill you can achieve a much better level of competence in such a short time. Practice for a few minutes every day and I think everyone is capable of becoming competent in these. 

If you have excellent double unders my advice would be to learn to kip your toes to bar.  

As far as improving your health, wellness and getting body composition results, doulbe unders are obviously not crucial to that, so I am only speaking of improvements for the sport of Crossfit.