Videos of the Week

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We thought it would be cool to share some videos on a blog post each week with a different theme. This week’s theme will be instructional/tips done by CrossFit HQ.

Workout of the Day 9/2/2015 – Wednesday

CrossFit

Speed/Skill.
ME Double Unders

Take a few attempts to set a Max Unbroken Double Unders PR. Scale up to Triple Unders if your PR is 100+.

Met-Con.
AMRAP 5:
16 Alternating Single Arm Russian KB Swings (1.5 pd/1 pd)
16 Toes to Bar

Rest 2 minutes, then,

AMRAP 5:
12 Box Jumps (24″/20″)
12 V-Ups

Rest 2 minutes, then,

AMRAP 5:
10 Burpees
10 Sit-Ups

Score reps for each AMRAP.

Cash Out.
30 Strict Pull-Ups

Use the double bars on the end and do them staggered – one arm high, one arm low, and do equal numbers on both sides. Do Not Drop – do the eccentric on each rep.

CrossFit 101

Skill.
3 Rounds:
2 min – Max Double Unders
1 min – Rest

Met-Con.
Partner WOD
4 Rounds:
50 Box Jumps
50 Sit-Ups
50 Push-Ups
50 KB Swings

Only one partner works at a time. The other is resting in the bottom of a squat. It should be a flat footed, relaxed, little to no tension squat. If you can not keep your heels on the ground without support, use the rig or hold on to something, but use it as little as possible.