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