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| Early AM Scores |
50-40-30-20-10 reps of:
Double Unders (DU)
Situps
Afterwards, play around for 20 minutes with other skills you want to practice.
Post time to comments and to the whiteboard.
Compare your Annie time to 08.08.2012.
Substitution for DUs is 3:1 singles i.e. 150 singles, 120 singles, 90 singles etc.
Coach's Notes. (standard start times of 0545, 0630, and 0700, warmup prior to that time)
Grab your jump rope and get to the gym. No seriously, grab your jump rope! We usually have a healthy supply of jump ropes in the Bubble but the DU challenge back in June must have taken its toll on our community ropes as we have only 2-3 working ropes in there currently. If you have more than one please bring them in to share.
The DU is a skill that not everyone has at first. That is okay, it comes with practice. That is why we substitute 3 single jumps for every double under. See first video below for a demo of the double under and also some good tips on DU development.
Annie goes quick and starts with 50 DUs (or 150 singles), 50 situps, 40 DUs (or 120 singles), 40 situps etc. Recommend using an AbMat for your situps, place the fatter end of the mat in the small of your back. You can either anchor your feet with weight in the standard situp position or open up the legs to disengage the hip flexors and make it an abdominal only movement.
Training Videos.
- Here is a DU Demo courtesy of Practice CrossFit.
- And an abmat situp demo showing the legs opened up to remove the hip flexors from the situp.