Double your pleasure, Double your fun

17
Oct

Double your pleasure, Double your fun

CrossFit Grail – Get Rx’d

Warm-up

Warm-up (No Measure)

30 Seconds of Single Unders

Skill Work/ Gymnastics

Metcon (No Measure)

Single Jump Exercise

With relaxed upper body and flex in elbows practice single unders slowing down and speeding up

Metcon (No Measure)

Rope Control Exercise – focus on where the rope is in relation to your body

Eyes open maintain pace

Close eyes – feel rope through your wrists

Close your eyes and focus on the feedback from the rope

Increase the pace of jumping

Metcon (No Measure)

Rope Control Exercise – Bounding

Landing in the balanced position in your mid sole and springing up like a pogo stick

Slow single unders with higher and higher

Primes for power jump needed for double under

Metcon (No Measure)

Double Under Attempt

Count 10 singles outloud

On the eleventh, count out 1/2 creating a greater bound

Try again at 1/2, 1/2 to string two together

Gymnastics

Double-Unders