Today we will use the first part of class to re-test your 1 minute ‘Max AbMat Sit-ups’ (attempt #2 for the semester). After that, we will 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).
Max Sit-Ups #2
TEAM WOD: Jump N’ Rope*:
400m Team Run
15 Hanging Knee Raises ea.
15 Double-Unders -or- 45 Single-Unders ea.
*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 sit-ups / 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: