Double jointed

26.2 CrossFit – Foundations

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Warm-up (No Measure)

## 30 Seconds

Single Unders

PVC Pass Throughs (

PVC Straight Leg Swings (15 Seconds Each Side) (

Quick Single Unders

PVC Lat Stretch (

PVC Overhead Squats

Higher Single Unders

Narrower PVC Pass Throughs

Narrower PVC Overhead Squats

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch


Pause Overhead squat (Build to a heavy single)

Pause 3 seconds in the hole of an Overhead squat each rep
* Athletes will have 15 minutes to build to a heavy single pausing overhead squat out of the rack

* A couple things to note logistically:

* Knowing athletes will probably be push jerking the weight from the back rack as it gets heavier, it may best to practice that from the beginning with the lighter weights

* As the weight increases, it is safer for athletes to drop the weight to the ground in front of them as opposed to returning it to the back rack

* Athletes can have their buddies on the rack keep them accountable for the 3 second pause by counting out loud


Double Jointed (AMRAP – Rounds and Reps)


15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders
* Athletes can choose double under variation that allows them to complete the 30 reps in no more than 40 seconds

* Reduce Reps

* 40 Seconds of Practice

* 45 Single Unders (1.5x)

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