May 10, 2019 – CrossFit for Health

## DOUBLE UNDERS
* Choose a variation you are comfortable going unbroken with throughout

## DAILY VIDEO
Click [here](https://youtu.be/7D_QM7TLZOs)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Single Unders
Toe Touch to Reach Overhead
Front Plank

Faster Single Unders
Down Dog
Ride Side Plank

Higher Single Unders
Up Dog
Left Side Plank

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

# TEACHING (12:00 – 30:00)
## ABMAT SIT-UP
### Back Position
Let’s pay attention to our back positioning during our AbMat sit-ups today. Although these are unloaded, we want to carry over good muscle memory to our deadlifts. At the top, we can think about reaching the head towards the ceiling. This keeps the back in a neutral position. It is common here to see a big rounding over. Let’s sit-up like we’d deadlift.

### Movement Prep
Establish Top Position (Sitting Tall)
5 AbMat Sit-ups

## DOUBLE UNDERS
### Slack
Rope length can play an important role in successful double unders or single unders. When the rope is too long, athletes will have a lot of slack to try to spin around. While there is more wiggle room to go wider with the hands, this does not reinforce good positioning. Often times athletes will have to go wider to feel more tension on the rope.

With a shorter rope, there is less wiggle room for the hands moving out. While the rope will be easier to control, any deviation from normal hand position can cause a trip up or change in jumping mechanics.

A good place to start for newer athletes is the top of the armpit with the intersection of the rope and the handle. Athletes can stand on the rope with one foot and bring the handles straight up to measure this out. As athletes become more proficient, the rope can be a little shorter. These athletes can likely afford to use a rope that is somewhere between the bottom of the chest and the top of the armpit.

### Movement Prep
20 Seconds Single Unders
20 Seconds Double Under Practice

### Movement Substitutions
Reduce Reps
45 Singles
30 Seconds of Attempts

### Movement Prep
.
5 Pull Ups
.
Plan and Build to Workout Weights
.

# REHEARSAL (30:00 – 40:00)
## 1 Round
5 AbMat Sit-ups
10 Double Unders
5 AbMat Sit-ups
5 Pull Up

# STRATEGY + WOD (40:00 – 60:00)
## ABMAT SIT-UPS
* Move quickly while keeping back position top of mind

## DOUBLE UNDERS
* Have rope neatly placed on the ground
* Aim for unbroken sets

## DOUBLE UNDERS
* Choose a variation you are comfortable going unbroken with throughout

## DEADLIFTS
* Should be able to get the deadlifts straight in all 5 rounds
* Start around 65% and build with each jump

## DAILY VIDEO
Click [here](https://youtu.be/7D_QM7TLZOs)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Single Unders
Toe Touch to Reach Overhead
Front Plank

Faster Single Unders
Down Dog
Ride Side Plank

Higher Single Unders
Up Dog
Left Side Plank

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

# TEACHING (12:00 – 30:00)
## ABMAT SIT-UP
### Back Position
Let’s pay attention to our back positioning during our AbMat sit-ups today. Although these are unloaded, we want to carry over good muscle memory to our deadlifts. At the top, we can think about reaching the head towards the ceiling. This keeps the back in a neutral position. It is common here to see a big rounding over. Let’s sit-up like we’d deadlift.

### Movement Prep
Establish Top Position (Sitting Tall)
5 AbMat Sit-ups

## DOUBLE UNDERS
### Slack
Rope length can play an important role in successful double unders or single unders. When the rope is too long, athletes will have a lot of slack to try to spin around. While there is more wiggle room to go wider with the hands, this does not reinforce good positioning. Often times athletes will have to go wider to feel more tension on the rope.

With a shorter rope, there is less wiggle room for the hands moving out. While the rope will be easier to control, any deviation from normal hand position can cause a trip up or change in jumping mechanics.

A good place to start for newer athletes is the top of the armpit with the intersection of the rope and the handle. Athletes can stand on the rope with one foot and bring the handles straight up to measure this out. As athletes become more proficient, the rope can be a little shorter. These athletes can likely afford to use a rope that is somewhere between the bottom of the chest and the top of the armpit.

### Movement Prep
20 Seconds Single Unders
20 Seconds Double Under Practice

### Movement Substitutions
Reduce Reps
45 Singles
30 Seconds of Attempts

## DEADLIFTS
### Hear the Click
We can use an unlikely body part to set us in a good position today with the deadlift: our ears. Before athletes lift the bar off the floor, we want to pull ourselves down into position by pulling up on the bar. When this happens, we’ll hear a little clicking sound. This is called “taking the slack out of the bar”. When we get rid of the slack, we set the back, press the legs into the ground without lifting the bar, and squeeze the arms tight to the body. Hear the click before you lift.

### Movement Prep
Put Very Light Weight on the Barbell
.
5 “Take the Slack Outs” (Hear the click and set the body into position without lifting the bar off the ground)
.
5 Deadlifts
.
Plan and Build to Workout Weights
.
Put Opening Weight Back on the Bar For Practice Round

# REHEARSAL (30:00 – 40:00)
## 1 Round
5 AbMat Sit-ups
10 Double Unders
5 AbMat Sit-ups
5 Deadlifts

*With Opening Weight on the Barbell*

# STRATEGY + WOD (40:00 – 60:00)
## ABMAT SIT-UPS
* Move quickly while keeping back position top of mind

## DOUBLE UNDERS
* Have rope neatly placed on the ground
* Aim for unbroken sets