We’re going to start off with a hook today! Check out these AMAZING kids perform multiple acts of jump-rope awesomeness at the 2013 CrossFit Games at the Stub Hub Center in Carson, CA:
One of the many exercises/movements (which happens to be one my absolute favorites) involves a high-speed jump rope, and is called the ‘Double-Under.’ It’s the same as jumping rope the way you always have…except the rope will complete 2 revolutions around the body/under the feet for every single jump you take (hence the name ‘double-unders’). Since double-under’s can be very difficult to learn (and painful – expect some whip marks on your legs from the cables!!), most of us will be sticking to ‘singles’ for today’s workout. However, we’ll still give double-under’s a try before our WOD, and I’ll cover some tips for how to jump rope efficiently (see below).
https://www.youtube.com/watch?v=h7XjUbUpeHE
TEAM WOD#3*:
3 Rounds for time**:
Run 400m
20 Overhead Walking Lunges (5#/10#/15# weight plate)
15 Double Unders -or- 45 Singles
*You may pick your team of 3, but your teammates must be of similar height to share a jumprope with!!
**All teammates must run together, but only one teammate may complete lunges/jump rope at a time
Check out Coach C’s form as he executes some pretty decent double-unders…elbows are (mostly) in, wrists are out, core is tight, torso is upright, knees/ankles/feet/ together, and eyes are focused and locked in on one specific spot:
