Great start to the cycle, keep up the work!
Hey friends, what a great kick off to the cycle. We’ve seen some great work put in on the initial lifts to establish your baselines, well done! Tomorrow we will spend some time working with the speed ropes in order refine our Double Under efficiency.
Spend this time getting comfortable with the ropes and the points of performance for the Double Under.
1) RELAX! As you work, really concentrate on keeping your shoulders relaxed.
2) WHERE ARE YOUR HANDS? Keep your hands slightly in front of you, where you can see them in your peripheral vision. If you can’t see your hands, things are about to go bad.
3) KEEP YOUR ELBOWS BY YOUR SIDE! When jumping, we all tend to raise our arms higher (see #1) and this just makes the rope shorter and shorter until it can’t make the circle. Think about keeping your elbows tucked in tight.
4) JUMP STRAIGHT UP AND DOWN! Try to not donkey kick your legs behind you, that just puts them in the way of the rope path. Try to spring up and down on your toes.
Get comfortable with these four things and the rest will come.
After spending a little time working on this skill, we’ll take it with us into today’s WOD which is Five rounds for time (5RFT) of 15 Kettle Bell swings at (53/35), 10 Box Jumps at (24/20), and 30 Double Unders (or 30 seconds of DU attempts). For the record, this means 30 seconds of active work, not pick up the rope and watch the clock for 30 seconds. Do the hard right over the easy wrong.
After that, give your fellow athletes some high fives and congrats because that is a burner.
Keep up the fantastic work, that is the thing that will give you what you came for.
Double Under Work
15 Kbell swings (50/35)
10 box jumps (24/20)
30 dubs or 30 sec of attempts