Get Your Goat, Part 2 | Crossfit Coolidge Corner
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OUR BLOG

Get Your Goat, Part 2

By Jbrause | In WOD | on December 5, 2017

My #1 double under tip- get your own rope.

 

Hey all,

As we continue to explore double unders the next few weeks I highly recommend you pick up your own jump rope. No more scurrying to dig through our collection of ropes before class and hoping you find one that fits, and unless you’re a double under savant it is MUCH easier to learn double unders on a consistent rope that’s sized to you. I or any of the other coaches here can cut and fit a jump rope to you if you order one.

Two great sources for jump ropes are Amazon and Rogue Fitness. Don’t overthink which one to get, the biggest difference will come from having a rope fit specifically to you and having the SAME rope to practice with every time. Get one that’s well reviewed and described as being a ‘speed rope’ or has a cable (beaded ropes would be a bad idea).

The other thing I want to touch on is double under scaling. I’m sure you’ve heard me harping on this before, but no matter how many single unders you do they won’t get you any closer to a double under, and performing double unders in a workout is entirely different from single unders.

I’d say a prerequisite to being able to work on double unders is being able to do sets of 30 single unders unbroken consistently, and no impact-related ankle/knee/hip injuries. If that’s all good, it’s time to start banging your head against the wall working on double unders.

In the case of the workout today the double under sets are supposed to be fast. In scaling for this workout, if you can do at least sets of 5-10 I’d recommend doing all 30, if you can consistently do 1-3 I’d recommend doing 10 reps, and if you’re only getting 1 rep inconsistently I’d scale to 10 double under attempts (single, single, single, du attempt).

Hopefully this gives you a jumping off point for the rest of our double under related adventures.

-Jamie

 

Part A-

Deadlift

4×4 @ ~75-85%

Part B-

‘14.1’

10 min AMRAP

30 DU

15 Power Snatches (75/55)

Part C-

2x

8ea Split Leg Goodmorning

45s Couch Stretch

 

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