Tuesday, November 20

Remember that we will be closing at 6 pm Wednesday night - last class starts at 5 pm and we will be closed all day Thursday for Thanksgiving. We will be open for one class on Friday at 9 am to do Murph!


Benchmark Tuesday! We’re doing Annie today and that means double unders. Some of you are loving this and some of you are dreading it. Luckily, I’m here to tell you how to get good at double unders. All you have to do is practice!

All of you are capable of jumping high enough and spinning the rope fast enough to do a double under. It comes down to coordination and timing, and those skills are improved with repetition. There is no muscle that needs to get stronger. It’s all about grooving your nervous system with the right movement.

Think of it more like playing the piano than building a strong squat.

And of course, the only way to build that skill is to start with the basics. We’ve been practicing some of the basic jump skills we learned from the CrossFit Jump Rope seminar and we’ve seen improvement, but if you are still struggling with this skill you may need to get in more practice than we get just in class.

5-10 minutes a day can make a huge difference because you are sending the right signals through your nervous system more often. You don’t need to spend hours at a time getting frustrated and whipping yourself with the rope.

Also, if you are new to jumping rope or have not yet mastered the single under, try the longer handle heavier ropes we have now. These will give you much better feel and the longer handle will help the rope spin more efficiently.

Check out these two videos below on the basics of jumping and spinning the rope. Like all of the other higher skill movements we do, progressions are key. Even if you have double unders, but would like to do them faster or more consistently, going back to the basics and rebuilding your technique can make a big difference.

Workout for Tuesday, November 20
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

- Rest 3 min -

40 DB Snatches Alternating Arms (50/35)
10 Burpees Over the DB
30 DB Snatches Alternating Arms
10 Burpees Over the DB
20 DB Snatches Alternating Arms
10 Burpees Over the DB
10 DB Snatches
10 Burpees Over the DB

1 Time Score for "Annie"
- AND -
1 Time Score for Total Time Including Rest

CrossFit 616