Announcements
We are moving to Push Press! Make sure you are checking your email for updates!
Email Matt ([email protected]) if you are having any issues!
CrossFit Trivium – CrossFit
Double Under Day
Working on double under skills improves coordination, cardiovascular endurance, and agility, making it an essential component of functional fitness.
Mastering this skill enhances your ability to perform high-intensity workouts efficiently, boosting both your confidence and performance in this whole CrossFit thing we do !
Warm Up (No Measure)
400m run
3 rounds
10 Plate ground to overhead 25/15
5 Burpee to plate
10/8 cal bike
Double Under Skills (No Measure)
Skill Drills
2:00 : Single Unders with High Jump:
Perform single unders but jump higher than usual to simulate the height needed for double-unders. Focus on maintaining a consistent rhythm and form.
2:00: Single, Single, Double Drill:
Perform two single unders followed by one double-under. Repeat this sequence. This helps build the rhythm and timing for double-unders.
2:00 Minutes: Double-Under attempts
Practice stringing together as many double-unders as possible in 2-4 attempts. Do not perform more than 100 DU total
Aim for consistency rather than speed. Focus on keeping the wrists loose and using them to spin the rope faster.
EMOM x 6
Set a target number of double-unders (e.g., 10, 20, 40) and practice achieving that target in a row.
Beginners should perform single under and work on consistency and rhythm with a higher jump
Metcon (AMRAP – Rounds and Reps)
4 Sets 4:00 on/2:00 off
GPP
12/10 Cal C2 Bike
30 Double Unders
12 Kettlebell Swings 53/35
Competitor
15/12 Cal Echo Bike
45 Double Unders
12 Kettlebell Swings 72/53
*each round starts from the top
for scoring
Only count completed rounds in the “rounds column” add all extra reps together and put into the “reps column”
Bonus Fitness (No Measure)
5 sets Not For time
15 empty barbell curls
15 empty barbell should press
15 banded pull aparts
*slow and controlled for all movements