30 Double-unders
20 CrossFit Standard push ups
10 Box jumps (24/20)
Post time to comments.
Coach's Notes.
To balance out the technical demands of yesterday's WOD, here's a good ol' fashioned, gymnastics triplet of a METCON for you.
Aim for DUs, sub 3:1 singles as needed. Focus on full ROM for both CFSPU (chest to deck, full extension at top) and Box jumps (open hip on top of the box).
Need some ideas for variety in your post-WOD skill work (today or any day)? Additional DU work if you need it. Establish a max height box jump. Work your handstand progressions. Tighten up your pullup kip (normal or butterfly). Get on the rings. Use your time available each session to PRACTICE skills and get a little better somewhere. Info below on all.
Training Resources.
- "Double Unders" - thorough explanation from the Again Faster folks.
- "Dirty Tricks for a Higher Vertical" - see 1, 3, and 5 in particular. Pretty common sense, but they'll make a difference.
- "Handstand Pushups" - playlist of 11 vids focusing on HSPU.
- "Pullup Efficiency Tips" - with Spealler, tips on gymnastics kip and butterfly.
- "Ring Exercise Library" - bunch of exercise demos from GymnasticsWOD. If you haven't tried them before, check out "Skin the Cats"...lots of transferability to other exercises.