PLEASE SIGN UP ON BOARD FOR THE GLOBAL
WELLNESS “SKIP OFF CHALLENGE”,
5 MINUTES OF SKIPPING!!
CFSS is putting on a challenge, called “SKIP OFF” AND WHAT’S YOUR WELLNESS CHANGE? Event will take place at CFSS, Saturday JUNE 11, 10:00AM ADULTS AND TEENS AND 11:00AM KIDS.
THE CHALLENGE
CATEGORIES ARE :
- Adult @ Teens, D/U@SS @ 10:00am
- Kids skip at 11:00am. Each particiapant must tell us their wellness change before starting!
WOD TODAY IS……skipping
Everyone wants to do double unders but no one wants to build the base first. Build your base big and strong by going back to the basic skip. Do the work outlined below if you really want to master double unders. Following this series of steps will also help prevent any foot, ankle, and achilles injuries that are commonly seen as “overuse” injuries. We have to build up the tissue tolerance in those areas so you can maintain a high level of jumping without over-stressing your muscles, ligaments, and tendons; that is why progressions are so crucial. If you want to crush double unders in your CrossFit® workout, having that big base will make double unders your rest time instead of your work time. Think of the steps below as a jump rope workout to get. Enjoy!
Follow the 4 steps in this video to double under like a boss
DON’T SKIP THE FOUNDATIONAL MOVEMENTS!!!
Step 1: Move to step 2 only if you have step 1
Be able to perform the following unbroken/ SCALED VERSION IS 50 REPS/ 25 FOR SINGLE LEG
- 100 single unders
- 100 alternating steps
- 100 singles each foot (switch feet every 10 reps)build up to 100 or 50-25 for scaled
- 100 high knees
Step 2:
- Become competent at shadow jumping- DO 30-40 PER SIDE
- then start jump jump d/u until smooth
- then start stringing the d/u together….only after you can skipp 500 skips unbroken or with very few rest!
Step 3:
Clean up your DU technique
- Hands slightly forward and by your sides
- Feet together
- Head in neutral
- NO DONKEY KICK
- SQUEEZE YOU BUTT AND KEEP CORE TIGHT
Step 4: Single leg D/U 50 unbroken per side
How to Triple like a boss: Be able to perform 200 DUs unbroken before you start worrying about triples How to single leg DU like a boss: Become very proficient at single legged single unders as well as have 200 unbroken DUs
As mentioned before, think about these steps, especially step 1, as being a full fledged jump rope workout. If you can do all 500 jumps unbroken, you’ll feel it.
METCON
1 minute of ROWING 1 minute of weak skill 1 minute of RUNNING 2 minutes of weak skill 1 minute of ROWING 3 minutes of weak skill 1 minute of RUNNING REPEAT 2X
OR
RUN MARINE DRIVE WITH MB RUN MARINE DRIVE WITH NO MB AND BURPEE AND SQUAT RUN MARINE DRIVE WITH MB AND BURPEE AND SQUAT- I challenge you 🙂 Peeps going to the tough mudder need to do this JUST RUN JUST SQUAT JUST BURPEE JUST WALK JUST DO IT !!! 