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Monday, 15 Nov, 2010

Posted by Mandee on November 14, 2010   |   12 Comments

Warm-up:
Double under practice,
then,
Three rounds of:
30 seconds of bear crawl, 30 seconds of double unders, 30 seconds of lunges.

Workout:
Three rounds of:
25 Push-ups
50 Air squats
Max double unders in two minutes

Skill work:
Practice free-standing handstand holds without wall for 5 minutes

Cool-down:
passive shoulder stretches and mobility work


Make the push-ups and air-squats as perfect and slow as possible. Use resistance bands or plates on the push-ups for extra loading, and leverage against empty barbells on racks to get ideal air-squat mechanics.


Post experiences to comments.

Finding Where You’re Supposed to Be” with Lacey Dean, CrossFit Journal preview video [wmv] [mov]

Everyone Hates Ticketmaster — But No One Can Take It Down” by Steve Knopper, Wired.

12 responses to “Monday, 15 Nov, 2010”

  1. Carson says:

    2 rounds + third round through 1 minute of jump rope.

    Scaled to really work on form:
    15 push-ups
    25 air squats
    2 min Single-Unders (attempting double unders)

    Score: 220 (217 + 1 double under)

    With the workout and the warm-up, I managed to get a total of four double unders today. First time ever!

  2. Christy Bergin says:

    Loved working on double unders. Really starting to get a rhythm. Workout was challenging but took it slow and completed 2+ rounds. Got 14DU’s in minute 🙂

  3. Karen says:

    1 round plus 18 squats as rx’d (82 DU). My squats really needed the work so took my time and worked them well. Got 40 DU in 1 min and 82 in 2 min.

  4. Brian says:

    Scaled

    [25/20/?]
    [20/12/?]
    [12/12/?]

    Didn’t count double unders but did a better job than usual. Glad to see 2 classmates get DU’s for the first time!!

    I loved the guests response to Russ asking “Do you have any questions?”

    “Where do I sign up!”

  5. AmandaJ says:

    I really like the format of posting the warm-up, WOD, skill work and cool-down, I’ve seen this on other sites and thought it was a neat idea!

  6. Brady W. says:

    2 rounds + 15 squats
    (scaled at 2nd round 15/25)

    PR on double unders during warmups – 5 unbroken! but during the WOD, a big FAIL with only 4 in each 2 min., just couldn’t get it going.

    I can tell the squat theropy helped since my groin and ankles are very sore.

  7. Penelope says:

    Good WOD and reminder that I should work on DUs everyday.

  8. Robert S. says:

    3×5 Front Squat:
    165#

    Then:
    AMRAP in 15 minutes of
    1 Push press
    1 Strict pullup
    3 Push presses
    3 Strict pullups
    5 Push presses
    5 Strict pullups

    Push press should be at 65% of 1rm.

    8+2 with 105#

  9. Patrick says:

    Press: 115(3)-135(3)-145(8)
    Dead Lift: 285(5)-315(3)-355(10)
    then today’s WOD

  10. Russ says:

    3rd completed, reduced reps but very slow. DU’s needed much work.