Today we will use the first part of class to re-test your 250m Row (attempt #2 or #3 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).

https://www.youtube.com/watch?v=h7XjUbUpeHE

FITNESS ASSESSMENT:
250m Row #3

TEAM WOD (Teams of 4 – Athletes Pick):
“Jump N’ Rope’
AMRAP 20:
Partners 1 & 2:
-500m Row
Partners 3 & 4:
5 Burpees + 150m Buddy Run + Max Reps Jump Rope

Partners 1 & 2 switch with Partners 3 & 4 every time a buddy team completes a 500m Row.
Only 1 athlete jumps rope at a time.

Score: Total Team Reps of Jump Rope!

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: