Tag Archives: Double Unders

Back Squats then Double Unders, Thrusters and Pullups

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Another one inspired by Crossfit Invictus.  Every 2 minutes for 14 minutes do the following increasing weight each round until the last set

  • Set 1 – 6 x Back Squats
  • Set 2 – 5 x Back Squats
  • Set 3 – 3 x Back Squats
  • Set 4 – 3 x Back Squats
  • Set 5 – 2 x Back Squats
  • Set 6 – 2 x Back Squats
  • Set 7 – Max Unbroken Back Squats @ Set 3 weight (pause only to exhale and inhale at the top)

Then do five rounds for time of:

  • 40 x Double-Unders
  • 20 x Dumbbell Thrusters @ 8kg per hand (wallball weight)
  • 10 x Pullups

Results:  For the first part worked up to 205lbs.  Set 3 weight was 155lbs. Did 13 reps in set 7.  The Metcon took 11:52.

Snatches and Overhead Squats, then Double Unders and other stuff

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EMOM for 10 minutes do:

  • 1 x Power Snatch + Overhead Squat @ 65lbs

Then for time do:

  • 30 x Double Unders
  • 50 x KB Swings @ 24kg
  • 30 x Double Unders
  • 40 x Box Jumps
  • 30 x Double Unders
  • 30 x Situps
  • 30 x Double Unders
  • 20 x Goblet Squats @ 24kg
  • 30 x Double Unders
  • 10 x Power Snatch @ 95lbs

Results:  For the metcon finished in 11:35.

Back Squats the “Annie”

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Not for time do Back Squats with the following rep scheme.

  • 5 @ 95lbs
  • 5 @ 115lbs
  • 5 @ 135lbs
  • 3 @ 155lbs
  • 3 @ 185lbs
  • 2 @ 195lbs
  • 2 @ 205lbs
  • 1 @ 215lbs
  • 1 @ 220/100kg

Then every 2 minutes for 2 rounds do

  • 10 x Back Squats @ 80% of max from above

Then do “Annie”,  50-40-30-20-10 of

  • Double Unders
  • Situps

Results: Added my back squat weights above.  For the round of 10 used 175lbs/80kg.  Finished Annie in 8:56.