FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

May 19, 2016

SKILL: Double Under Drill Set #2

3 minute EMOM: 25 single unders – use a double under jump (jump high and long and focus on your rhythm & breathing)

5 minute EMOM: up to 10 double under attempts

4 minute EMOM: up to 15 double under attempts

3 minute EMOM: up to 20 double under attempts

COMMON MISTAKE 1:  ARMS vs WRISTS – Flailing arms are probably the most common mistake that you will see by beginners starting double unders, COMMON MISTAKE 2:  GRIPPING THE ROPE – Do not ‘death-grip’ the jump rope, COMMON MISTAKE 3: WHEN TO JUMP – Many people jump too soon.

WOD: 3 rounds for time,

10 x handstand push ups

20 x box jumps

30 x kettle bell swings

400 m run (scaled = 200 m)


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