50 Ab Mat Sit Ups
50 Double Unders (100 Single Unders, 1 Minute Double Under Attempts)
25 Pull Ups (50 Jumping Pull Ups or Ring Rows, 25 Kip Swings)
40 Ab Mat Sit Ups
40 Double Unders (80 Single Unders, 40 seconds Double Under Attempts)
20 HSPU (20 Piking Pull Ups, 30 Deficit Push Ups or regular Push Ups, 5 Wall Walks)
30 Ab Mat Sit Ups
30 Double Unders (60 Single Unders, 30 seconds Double Under Attempts)
15 C2B Pull Ups (30 Jumping C2Ring PU or Ring Rows, 15 Kip swings)
20 Ab Mat Sit Ups
20 Double Unders (40 Single Unders, 20 seconds Double Under Attempts)
10 HSPU (10 Piking Pull Ups, 15 Deficit Push Ups or regular Push Ups, 3 Wall Walks)
10 Ab Mat Sit Ups
10 Double Unders (20 Single Unders, 10 seconds Double Under Attempts)
5 MU (10 C2P PU, PU, or 20 kip swings)
A few things to remember:
Focusing on keeping the butt down during the sit-ups today. The hips sometimes raise off the ground, leading to more of a “kipping sit-up”. Keeping the butt down and losing the hip power increases the difficulty of the sit-up.
The bound or jump is arguably the most important piece of the double under. How we jump either sets us up for success or for some trip ups. Taking the time to properly practice the bound both in class and outside of class will engrain good movement patterns that can be maintained when fatigue sets in. Timing and consistency of the bound is key in stringing quality reps together. When the feet “pike” forward or “kick” backwards, it is more difficult to maintain timing and requires more work. Preserving a similar jump from the single under to the double under is easier said than done, but can be attained through practice, practice, and more practice.
Picking a modification that will help them chase the proper stimulus, not just in this workout, as opposed to checking the “Rx” box will get them fitter. We will practice the bound today, but if double unders are a weakness, putting the time in outside the hour will get this skill where they would like it to be.
Press Away at the Top
Finding rhythm in a pull-up is often difficult for many athletes. Many times it has to do with positioning, timing, or both. Our practice in the kip swing is the best chance to define and have us practice finding both the hollow position and arch position. At the top of the bar, pressing the chest away from the bar as opposed to dropping straight down into more of a dead hang will allow for better timing, rhythm, and power.
Welcome to CFEX
CrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr. We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time. If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community!