Wod

Looking for a touch of advice . Double-unders . I’m pretty good at them but the tend to fall apart after about 40 reps unless I take a break and hopefully do something else in the WOD . Would training with a weighted rope help of just doing them more often? I’m guess the answer to my question is “yes” but figures I would see everyone else’s experience

Im the same way, i think doing them more often with a regular rope would help. They are only programed about once a week for me and i hate them so i hardly practice them


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Looking for a touch of advice . Double-unders . I’m pretty good at them but the tend to fall apart after about 40 reps unless I take a break and hopefully do something else in the WOD . Would training with a weighted rope help of just doing them more often? I’m guess the answer to my question is “yes” but figures I would see everyone else’s experience
I'm not a coach and certainly not an expert but I personally don't feel like a weighted rope helps that much. Long strings of unbroken DUs require good form with no unnecessary movement more than strength. The shortest jump possible for the rope to clear (no donkey kicks), arms that don't move, and most importantly fast wrists.

I used to be terrible at them and the thought of stringing 50 or 75 together unbroken seemed impossible. I made it my goal to practice them for 5-10 min before every single work out and in a few months I went from hoping to hit 50 to a PR of 210 unbroken and being able to do multiple sets of 50+ in a WOD with no problem. Like anything, it just take proper form and lots of practice.
 
haven't done this in a while

squats 10/9/8....3/2/1 @75% of 1RM
bench 10/9/8....3/2/1 @75% of 1RM
pullups 10/9/8....3/2/1
 
1.25 mile run

10 min Tempo back squat superset
Min 1: 6 back squat #205 ( 3 sec down)
Min2: 15 weighted glute bridges

This wod killed me
1-2-3-4-5-6-7-8-9-10
Db front squats #50’s
Burpee over db

Rest 2 min

10-9-8-7-6-5-4-3-2-1
Goblet squats
Up down over db

1.25 mile run


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I wanted a recovery day. Didn't work that way. Felt good though.

13 rounds of:
8 arrows with the training bow focusing on form
2 min on the heavy bag.

Then we went waaay back in time and did:
P90x stretch x.
Bas Rutten 30 min video

And kickboxing class.
 
1.25 mile run

10 min Tempo back squat superset
Min 1: 6 back squat #205 ( 3 sec down)
Min2: 15 weighted glute bridges

This wod killed me
1-2-3-4-5-6-7-8-9-10
Db front squats #50’s
Burpee over db

Rest 2 min

10-9-8-7-6-5-4-3-2-1
Goblet squats
Up down over db

1.25 mile run


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That looks like a good one. Where are you getting your plans from?
 
1 power snatch + 1 high hang squat snatch + 1 squat snatch + 1 squat snatch......drop bar between reps
Work to a heavy set



12 Minute AMRAP:
5 Strict Pullups
10 Toes to Bar
15 Power Snatch 75 lbs
30 Double-unders
 
That looks like a good one. Where are you getting your plans from?

Im doing a running program to increase aerobic capacity from


But the Crossfit gym programs the rest


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^ you're hitting the cardio pretty good :)

5 miles and 1200' of gain for Tiny Elvis and I today. Nice day, but snow rolling in this afternoon.

QNRQReY.jpg
 
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