Warmup:

Grab Rope and a light/med DB

50 Single Unders

5 DB deadlifts per side

25 L-Leg SUs

25 R-Leg SUs

5 DB high pulls per side

5 DB Push Press per side

5 DB Push Jerk per side

25 DUs or 5 attempts

6 Alt DB Snatch

S/S/S:

8 Min Double Under Practice

Video courtesy of Paradiso CrossFit. Take the first 8 minutes to dial in the DU technique.  Or, if DUs are still a struggle, spend this time working on getting a few strung together.  Either way, make the 8 minutes count

WOD:

EMOM 21:

 

Min 1 – 8 Alt DB Snatch (50/35) + 30 Double Unders

Min 2 – 5 Single Arm Push Jerk (50/35) per side + 30 Double Unders

Min 3 – 30 sec calf stretch in Downward Dog

Video courtesy of Train FTW.  On the Single Arm Push Jerks, try not to twist the body when performing the jerk.  Keep your hips square. So, today’s EMOM will get that heart rate jumped up in the first two minutes, but go all out as you will have a minute of rest (30 seconds of which is stretching) coming up.  The rep scheme is doable if you cycle the reps properly.

Scaling Options:

DB weight -> 35/25 -> as needed

DUs -> 30 Penguin Hops -> 75 Single Unders

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Banded overhead stretch – 1 Min per side