Happy Friday Athletes! Today we’re coming at you with a fitness bonanza, with not one; not two; but THREE parts to the class. This means, we need to be efficient and move with purpose, so get in early, get your name on the board before the class starts because we’re going to need all the time.
After the coaches warm you up and get you prepped for the work, the first thing you’ll do is some strength work with the Push Press. These 5 sets of 3 reps will be done at 75% of your 1RM weight; remember the push press allows you to dip and drive that weight, so it will be heavier than your strict press. With that said, if you get to a point that you are having to RE-DIP under it to catch, then you’re too heavy and doing Push Jerks. The Coaches will show you exactly which is which and then keep you honest.
Once you finish that up, get your jump rope out because it’s time to do some SKILL work on your Double Unders! Spend some time warming up with some singles, then try “high” singles, then get into the Dubs by keeping that high jump and speeding up the rope to pass under you twice. If the rhythm is difficult, put down the rope, jump high and practice tapping your thighs in rapid, doubles. Again, the coaches will help you find that rhythm and height.
After THAT’s done, it’s time for a Quick and Dirty 10 minute AMRAP! In 10 minutes, do as many rounds as possible of 50 Double Unders, 25 Ab-Mat Sit-Ups, and 5 Hang Snatches (95/65). If you are still struggling with the Dubs, then 50 will be a daunting number, but don’t just revert to singles!
STRATEGY: if you can ‘do’ dubs, but 50 is a lot, do a time trial of 60 seconds and use the number of Dubs you get there as your target number, regardless of style (Dubs, mixed single/dubs). Just do the movement.
Get in early, move with purpose, be efficient in your movements and time management. To quote that most epic of American Films, Smokey and the Bandit, “We’ve got a long way to go, and a short time to get there”.
Strength: Push Press 5X3@75%
Skill: Double Under Practice
WOD: 10 min AMRAP
50 Double Unders
25 Ab mat sit-ups
5 Hang Snatches (95/65)