I am loving the WODs at CrossFit the past week or so — high intensity, fast paced, total all out effort.

10 Pass thrus
Sampson stretch
10 Whirly Birds
10 Bendy Whirly Birds
10 Push ups
20 Double Unders
10 OHS

Double Unders
toes to Bar

4 rounds for time of:
15 Toes-to-Bars
20 Double Unders (or 60 single unders)
100 m Run
time: 9:23

Coach Conan reviewed double unders with us but spent a bit of time going over proper technique for single unders. If you don’t have the foundation for that, then double unders will be that much tougher to get. For DUs, I am still doing the bend knee method (my own term there) which not only wears me out — but prevents me from stringing a bunch of them together. I was kinda relieved to go back to basics and work on my form with regular single jumping rope.

He was going around during the WOD reminding us to jump higher/kiss the ground with your heels when we were jumping rope. It’s very similar to the way you should approach running using the POSE method. See how it all ties together? It’s very sneaky that way!