Strength
Shoulder Press:
- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.
WOD
“I ain’t ‘fraid of no ghost”
2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps 30"/24"
5 Strict Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-
*Score is total reps.
Strength
Back Squat:
- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.
WOD
“Rosa”
3 Rounds for Time of:
11 Pull Ups
2 Ground to Overhead
135#/95#
49 Deadlifts 135#/95#
“Rosa”
When we opened CrossFit 1013 back in 2012 my mom started getting sick. She lived out in El Paso Texas with my Dad. She really started getting bad around November. My Mom had leukemia and diabetes. We just had our grand opening on 10/13 that year. As my mom got worse I traveled back and forth throughout our first few months we were open to be with my Mom. My Mom finally passed away on 12/04. After she passed I created this workout in her name since she was heavily on our minds during our beginning. We do this workout on her birthday every year which is made up of her birthday 11/2/1949.
WOD
“Let’s turn on the juice and see what shakes loose.”
3 Sets For Time:
400m Run
500/450m Row
25 Burpee Variation*
-rest 3:00 between sets-
Set 1: Burpee Broad Jump (4/3ft)
Set 2: Burpee over line (Line Facing)
Set 3: Burpee to 6” target
Skills and Drills
Double-Unders:
Week 6 Day 1
Final test day!!!
5 min to find one set of max unbroken double-unders
(advanced: unbroken cross-overs)
As you continue on your double-under journey, here are some final tips to help you along the way:
Get your own rope. If you’re using random jump ropes from your gym, it’s going to make the process much harder by not consistently using the same rope length and type. Having your own rope is crucial. Here are some tips for finding the perfect rope for you:
Rope Type:
There are several styles of jump ropes to choose from. A basic jump rope will work best for learning the basics of single-unders. Eventually, you will likely switch to a lightweight speed rope. Don’t make the transition to a super light rope too quickly. The lighter/faster the rope is, the less time you have to react and perform the double-under. A thicker/slower cable can help you get the timing down much easier. Once you’ve got the timing down, you can upgrade to a lighter/faster rope.
Rope Sizing:
A good starting point for determining your optimal rope length is to step on the rope with one foot and the end of the handles where the rope touches the handle should come to your chest line.
Listen to the “click click” of your rope. It may sound strange, but as you are working on your double-unders, try to listen to the rope clicking on the ground with each spin. It will help you find the right rhythm.
Stay controlled, keep your shoulders back, relax, and breathe. This shouldn’t be a tense movement.
Keep your arms close to your body with your wrists pointed down. A common problem is for your arms to slowly come outward. This will cause your rope to shorten and you’ll trip. Keep your shoulders back and your arms in. It’s all in the quick flick of the wrists.
If you’re unsure of what you’re doing wrong, take a video with your phone. Odds are, it will reveal what the issue is.
WOD
"Trick or Treat"
6 Rounds For Time:
10 Toes to Bar
5/5 Hang Kettlebell Snatch 55#/35#
40 Double Unders
