Blackbird CrossFit – CrossFit

Jump Rope Progressions

Perform the following movements for a minute each with a work/rest ratio of (20 on/10 off, 20 on/10 off) Perform the final minute with no rest.

Normal Singles

Rest 1 Min

Fast Singles

Rest 1 Min

Slow High Singles

Rest 1 Min

3 Singles then 1 Double

Rest 1 Min

2 Singles then 1 Double

Rest 1 Min

1 Min of Max Double Unders

Trick…or Treat! (3 Rounds for reps)

In 4 minutes complete 3 Rounds of:

12 Deadlifts 95#/65#

9 Hang Cleans 95#/65#

6 Jerks 95#/65#

then

Max Double Unders with remaining time

*Rest 2 Minutes

In 4 minutes complete 2 Rounds of:

12 Deadlifts 135#/95#

9 Hang Cleans 135#/95#

6 Jerks 135#/95#

then

Max Double Unders with remaining time

*Rest 2 Minutes

In 4 minutes complete 1 Rounds of:

12 Deadlifts 155#/115#

9 Hang Cleans 155#/115#

6 Jerks 155#/115#

then

Max Double Unders with remaining time
Score for each round is all reps completed on the bar plus all jump ropes completed.

BEG: Metcon (3 Rounds for reps)

Repeat the following 3 times

In 4 minutes complete 2 Rounds of:

12 Deadlifts

9 Hang Cleans

6 Push Presses

Then

Max Jump Ropes with remaining time

-Rest 2 Minutes