3 rounds for time of:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans, 135/95 lbs

Target time: 8-10 minutes
Time cap: 14 minutes
Large Class Target time: 10-12 minutes
Large Class Time cap: 15 minutes

One of the “OG” CrossFit workouts that gave us Bodyweight Gymnastics paired with Barbell Cycling within a 3-round triplet. Athletes should be aggressive but also smart to avoid the potential of blowing up their forearms early. Use the clock and try to keep consistent round times across.

Make sure the athletes who choose to perform muscle ups are fluent with the motion, or it will take away from the intended stimulus.

5 rounds for quality of:

3 Single Unders

1 Double Under

* Rest 10 secs

Double-Unders: Week 2 Day 1

Complete One Rep of a Double-Under
Do a few slow singles with big jumps, then jump as high as you can while spinning your rope quickly. See if you can get one double-under. Continue to practice until you can get one double-under consistently. Note: we’re not stringing multiple double-unders here. We’re just working on getting one good rep every time we pick up the rope.

Goal Workout
5 Rounds:
3 single-unders
1 double-under
Rest for about 10 seconds

Once you can successfully complete this workout with no misses, move on to Phase 3.

Advanced Athlete Option:
If you already have mastered double-unders, instead use this time to work on Crossovers.

Single-under Tips:
* After the first swing, your wrists should generate the jump rope rotation.
* You want to minimize movement from your elbows and shoulders.
* Keep a slight bend in your knees and land softly on the balls of your feet.
* Your jumps should be roughly 1-2 inches off the ground.
* Don’t pull your feet back or tuck your knees. Instead, point your toes slightly down with every jump.
* Keep your shoulders pulled back and your elbows held down and back.

Crossover Tips:
* Use a slightly heavier jump rope (like a beaded rope). It should also be a few sizes longer than your double-under rope. A longer/heavier rope will move slower, giving you more time to learn the skill. Start long and you can always get shorter it as you get better to “speed up” the skill and work on efficiency.