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Training for Monday, November 5th

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Warm Up
400 m farmer carry (50/35)
*inside option — walk inside for 4 min

3 RFQ
5 behind the neck (BTN) press @ barbell
5 FS
20 DU

PP mobility / review

Strength
5×5 push press

Workout of the Day
4 RFT
10 burpees
20 KBS (1.5/1pd)
60 DU

*16 min cap
*scale A — 30 DU
*scale B — 10 attempts

When beginning to learn double unders start with a pattern of 5 to 1. Meaning, work on stringing together 5 singles and on the 6th jump try to do a double. The goal is to build the control and tempo to keep stringing together 5 singles and 1 double without stopping. As you improve and are able to maintain that pattern drop to a 4 to 1, then 3 to 1, then 2 to1, until you reach just doubles!

Mobility
Roll out quads
Calf stretch / roll out

CrossFit Endurance
9:30am / 4:00pm
6 RFT
10 burpees
20 KBS (1.5/1pd)
60 DU

*scale A — 30 DU
*scale B — 10 attempts