Tag Archives: Double Unders

DUs, Situps and Goblet Squats, then Deadlifts and Atomic Pushups

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Inspired by the Crossfit Mainsite WOD from  December 12, 2018.

3 rounds for time

  • 30 x Double Unders
  • 20 x Situps
  • 10 x Goblet Squats

5 rounds of

  • 10 x Deadlifts
  • Rest 30 Seconds
  • 10-15 x TRX Atomic Pushups
  • Rest 3 minutes

Results: Didn’t warm up much since the metcon is basically a warmup.  Finished the Metcon in 5:27.  Deadlifts 115-135-165-185-220.

Power Cleans, BJs then Toes to Bar and Handstand Hold

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This one is inspired by a WOD from CF New England.

For time

  • 10-9-8-7-6-5-4-3-2-1 x Power Cleans @ 110lbs

Between each round do

  • 15 x Box Jumps
  • 21 x Double Unders

Then 3 rounds of

  • 3 – 5 x Weighted Toes to Bar
  • Rest 15 Seconds
  • 30 second Handstand Hold
  • Rest 2 minutes

Results:  Metcon 22:51.  Thinking back, 150 box jumps and 210 double unders is a lot…

Handstand Work then DUs, Ring Dips, Situps, Deadlifts

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Take 20 minutes and work on Handstands… free standing handstands, handstand hold, plate walks, etc.

Then AMRAP in 20 minutes

  • 20 x Double Unders
  • 20 x Situps
  • 20 x Double Unders
  • 20 x Ring Dips
  • 20 x Double Unders
  • 20 x Deadlifts @ Bodyweight

Results: Handstands going OK.  Spent most of the time just trying to do a freestanding handstand.  Finished with 2 x 30 second handstand hold against the wall.  Metcon  3 rounds plus 47 reps.

Overhead Squats then Double Unders and Snatches

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Every 3 minutes for 21 minutes do Overhead Squats with the following rep scheme

  • 5 x @ 45lbs
  • 5 x @ 65lbs
  • 3 x @ 70lbs
  • 3 x @ 75lbs
  • 2 x @ 80lbs
  • 2 x @ 95lbs
  • 1 x @ 100lbs

Then AMRAP in 12 minutes (based on “Cold Feet” from CF New England):

  • 20 x Double Unders / 1 x Power Snatch @ 80lbs
  • 20 x Double Unders / 2 x Power Snatch
  • 20 x Double Unders / 3 x Power Snatch
  • etc. adding 1 Snatch per round until done

Results:  For the metcon finished 9 rounds plus 28 reps.

Strict Press, then Row, Dumbbell Push Pres

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Based on CF Invictus WOD from today.

Every 3 minutes for 15 minutes

  • 2 – 4 x Strict Press (only increase weight if you can complete all 4 reps)

Then for time

  • 250 Double Unders
  • 40 x Single Arm Push Press @ 16kg per hand (hold both dumbbells in front rack/at shoulders, do 10 reps with one arm, 10 with other arm, repeat for 40 total reps)
  • 30 x Pullups
  • 20 x Burpees

Results:  Strict Press 105-115-125-130-130lbs.  Metcon in 9:51.