Coast Range CrossFit

For Time
100 alternating walking lunges
100 Double Unders
50 push ups
Run 800m
50 push ups
100 Double Unders
100 alternating walking lunges

55+ RX
For Time
70 alt walking lunges
70 double unders
50 push ups
Run 400m
50 push ups
70 double unders
70 alt walking lunges

We’ve been working on our double unders a lot lately, and we’ve seen a bunch of first double unders and some big PRs the past couple weeks. Most notably, with 5 year veteran member Gabby, finally getting her FIRST double under last week!!!!

With that being said, today is about pushing the pace and continuous movement. Try the following scales for your double unders, based off of where you are now…

1. You have 30-50 double unders most days: Do all 100 doubles

2. You have 10-20 unbroken doubles: Scale the number of reps down to 50 DU’s

3. If you get a double under you go buy a lottery ticket:
Do 5 sets of 10 single unders and 1 double under attempt.

Do not do all 50 single unders and then 5 attempts at the end,
but do 10 single unders and attempt 1 double under.
If you get one double under, try going back to single unders, slowing down the rope, then attempt another double under after your 10 singles.
Your ability to speed up and slow down the rope as well as change the height of your jump to match the speed of the rope, shows kinesthetic awareness and will develop the “skill” of the DU.

It’s with a heavy heart that we have to write this, but unfortunately  Coach Reed will be leaving us at the end of this month…. Reed will be moving down to L.A. to live with his parents while he studies to pass the entry exam to become a Police Officer. Reed’s father is a retired cop and will be helping him prepare for the test. While we are EXTREMELY sad to see him go, we are excited to watch him take this next step in his life.  Good luck Reed!!!!