Tuesday, F'in October 1st

Context: Competition – Breathing during Double Unders

Dynamic Warm Up Option: 3 sets of 5 Push Ups, 5 Reverse Lunge steps per leg, 5 Ring Rows, 5 Golf Ball Pick Ups per leg, 1 Crab Bridge for 10s, 20 Single Unders or Double Unders. Then 3 sets of 5 with an empty bar: Hang Muscle Clean, Push Press, Bent Over Row

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 5-5-5-5-5-5 Back or Box Squat (6 sets of 5 reps, adjust load each set)

Super Set: 6-6-6-6-6-6 Single Arm DB Bent Over Row (6 sets of 6 reps, each side)

Metabolic Conditioning: “Hall of Mirrors” (CF Classic)

5 rounds for time of:

35 Double Unders (Health: 4 Single Unders, 1 Double under attempt, 7 sets)

200m Run (or 20' (6m) out and back 'Shuttle' Run (no line touch) x 10)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6:30 - 13 minutes, about 2 min per round.

Coaching Tips: Make sure you spend some time practicing Double Unders before starting the workout so that you can be smooth right away! Focus on keeping the hands at the sides and shoulders back and using your ankles and wrists. Do not bend the knees excessively and slam your feet down each rep. Get through the Double Unders as fast as possible and use the runs as a way to 'pace' the intensity.

Optional ‘Cash Out’ or Hypertrophy: 10 Toes to Bar, 20 Cal Row, 5 minutes, OR 3 sets of 15-25 GHD Sit Ups in a super set with 15 Banded Good Mornings

Scott McIntyre