Skill

Tabata Double unders

Today’s skill work is an opportunity to work on the difficult double under.  If you have the movement down but are still working on knocking out sustainable sets this will be a great time to build your stamina by finding a sustainable work level.   Stay relaxed in the shoulders and jump with as much efficiency as possible.  If you are new to the movement make 1-3 attempts during every work period. Start by performing single unders and introduce a double under attempt every 3-4 minutes. When you attempt your double unders perform the same jump as with your single unders but get more height with an explosive jump and speed up the turn on your rope.  If you’re expert level at double unders and certain you would go unbroken every round use this time to work on Triple Unders!

WOD

5 Rounds for time

30 Wall ball shots 20/14 lb 10/9 ‘
20 Alternating dumbbell clean 50/35 lb
100M Run

Workout notes

Our workout today is as three movement metcon for time! You’ll do 150 wall ball shots and 100 cleans during the course of this workout so right away you should know we’re working in a longer time domain.  Use a medicine ball weight and target height with which you can complete large set sizes during each round of 30.  Your clean weight should be light enough that you could complete the sets of 20 with just a quick reset while the dumbbell is on the floor or by completing all 20 reps as TnG.  Use that 100M run to recover and attack the following round with a high intensity level.  If you are new to CrossFit or this level of volume scale the workout to 3 or 4 rounds!