Double Unders

January 11, 2018
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Friday, 1/12

Warm Up 3 Rounds 6 Hanging Scap retractions 6 Spider Lunge w/ Reach Up 6 PVC Dislocates 6 Alt T Push Ups Prep: 2 Hang Hi Pull+ 2 Hang Power Snatch (bar only) 3-5 Kip Swings 30 Single Skips 2 Hang Hi Pull+ 2 Hang Power Snatch (light) 3-5 Kip […]
December 26, 2016
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Tuesday, 12/27

Warm-Up 4 Rounds 4 Spider Lunge w/ reach up 8 Pause Squats 4 Rev Hand Spider Lunge 8 Alt Dead Bugs Mobility 1 Min Death stretch/side 1 Min Band Super front Rack/ side Front Squat (35 m) Prep: – 1×10 w/bar, 5-3-3-3 working up Work: – 5-4-3-2-1 work up for […]
November 6, 2016
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Monday, 11/7

Warm-up 3 Rounds 6 Dolphin Pushups 12 Jumping Jacks 6 Alt T Push Ups 12 Mountain Climbers 6 Tube Sword Pulls/ side 12 Alt Samson Lunges EMOM 30 (6 rounds each) — Move in order, so everyone rests right before HSPU station. — A) 3/6/9 HSPU* B) 6 Alt DB […]
September 7, 2016
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Thursday, 9/8/16

Warm-up 3 Rounds 6 Reverse Hand Spider Lunges 6 Pause Squats 6 Squat to Boot strappers 6 Jump Squats 1 Minute Band Super Front Rack/ Stretch Side Clean (35 Min) Prep: 2 x1 Pause Extension + 2 Hang High Pull+ 2 Hang Cleans 2 x 2 Cleans Work:  4x (1+1+1), […]
February 19, 2016

Open Gym, 2/20 to 2/26

Pre-Open Combo Week 2 Option #1: Double Unders /AND/ Handstand Push-Ups (“HSPU”) Option #2: Double Unders /AND/ Muscle-Ups (“MUp”) Option #3: Overhead Squat (“OHS”) /AND/ Handstand Push-Ups (“HSPU”) Option #4: Overhead Squat (“OHS”) /AND/ Muscle-Ups (“MUp”) For the final two weeks before the CrossFit Games Open, we will combine movements […]
January 29, 2016

Open Gym, 1/30 to 2/5

Double Unders /AND-OR/ Overhead Squats + Wall Balls You may choose between either of the following skill sets provided you meet the included requirements (you may also complete both on separate days). Either progression may be undertaken as many times as desired until you feel you have a better grasp […]
January 1, 2016

Open Gym, 1/2 to 1/8

Double Unders /AND-OR/ Overhead Squats + Wall Balls You may choose between either of the following skill sets provided you meet the included requirements (you may also complete both on separate days). Either progression may be undertaken as many times as desired until you feel you have a better grasp […]
December 4, 2015

Open Gym, 12/5 to 12/11

Double Unders /AND-OR/ Overhead Squats + Wall Balls You may choose between either of the following skill sets provided you meet the included requirements (you may also complete both on separate days). Either progression may be undertaken as many times as desired until you feel you have a better grasp […]
October 9, 2015

Open Gym, 10/10 to 10/16

Double Under & Triple Under Progression We’ve worked Cross-Overs, we’ve worked Single-Leg Double Unders, you had to know at some point the Triples were coming to CFDC’s Open Gym programming. Dig in and enjoy! 10-12min Mobility Athletes are encouraged work through the following combination of mobility exercises after warming up […]