15 DB/KB Thrusters @ 45lbs/20kg
50 Double Unders
12 DB/KB Thrusters @ 45lbs/20kg
40 Double Unders
9 DB/KB Thrusters @ 45lbs/20kg
30 Double Unders
6 DB/KB Thrusters @ 45lbs/20kg
20 Double Unders
3 DB/KB Thrusters @ 45lbs/20kg
10 Double Unders
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FAQ: I have been trying to do the double unders but to no avail. What are my options?
Ans: Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.
Source: CrossFit.com
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Burpee Challenge : 4 burpees
Have a great workout!
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