WOD
“Double Thrust”
For time:
100 Double unders
21 Medicine ball thrusters
75 Double unders
15 Medicine ball thrusters
50 Double unders
9 Medicine ball thrusters
STIMULUS
Duration: Very short (sub 8 Minutes)
Volume : High (270 reps)
Loading: Light
White Board Chat:
Our effort today is a play on the CrossFit Support Your Local Box (SYLB) #2 workout. This is designed to be a very short and fast workout. Ideally, we should be under 6 minutes on this effort, however, depending on where we are working with our double unders, let’s push the max to 8 minutes to accommodate for that. Our set of 100 double unders should be something that we have the capacity to perform in under 3 minutes and it should be something that we have to strategically break into no more than 4 sets, with minimal breaks in between. The medicine ball thruster can be a wall ball if you have the space to accommodate it and should be something we can perform unbroken for the balance of the workout and is light relative to our ability. The set of 21 should be taking us no more than 45 seconds. When in doubt on how to modify this – err on the side of going faster!
Modifications
NO EQUIPMENT?:
100 Jumping jacks
21 Squat jumps
75 Jumping jacks
15 Squat jumps
50 Jumping jacks
9 Squat jumps
- Double unders
- If we have 50-80 consistent unbroken double unders: Perform 75-50-25
- If we have 30-50 consistent unbroken double unders: Perform 45-25-15
- If we have 15-25 consistent unbroken double unders: Perform 21-15-9
- If we have 5-15 consistent unbroken double unders: Perform 15-12-9
Working on double under attempts : 12-9-6 attempts
Working on single unders: see the above and use the same rep guidance as we have on the double unders
- Medicine ball thrusters
- If we are building towards the capacity to perform 21-15-9 reps unbroken, perform either 15-12-9, or 12-9-6 wherever we are working. When in doubt, go faster!!!
- If we have an injury or limitation that prevents us from going overhead with one arm, perform single-arm Dumbbell thrusters on the good arm
- If we have an injury or limitation that prevents us from going overhead with both arms, perform medicine ball cleans
- If we have an injury or limitation that prevents us from both going overhead and pulling from the ground, perform medicine ball front squats
- If we have an injury or limitation that prevents us from squatting, perform medicine ball push presses