Double Under Seminar

SATURDAY

Open Gym – 9:30am

SUNDAY

Skillz &  Sprintz – 10:00am

DOUBLE-UNDER Seminar

August 2nd

10am

When double unders are on the wod, do you immediately ask “how many singles do I have to do?” If this is you, then you belong in this seminar!

Includes:
1 hour Training Session
2 Video Consultations within 30 days of the seminar
FREE Unlimited email consultations within 30 days of the seminar
FREE digital copy of the “Secret To Double Under Training Revealed” manual

Limited to 20 people

REGISTRATION

Dynamic movement prep

Group warm up

Skill

Practice handstand holds and walks with partner

20 HSPU for quality

30 minute cap for all

1 rep max snatch

1 rep max clean.
(Ground to shoulder).

1 rep max anyway
Shoulder to overhead.

Add em up.

Mad mobi
Press ups
Press ups
Hamstring up n over
Shoulder bully.

CrossFit Games – Beach Day

 

SATURDAY

Open Gym – 9:30am

SUNDAY

Skillz &  Sprintz – 10:00am

DOUBLE-UNDER Seminar

August 2nd

10am

When double unders are on the wod, do you immediately ask “how many singles do I have to do?” If this is you, then you belong in this seminar!

Includes: 1 hour Training Session 2 Video Consultations within 30 days of the seminar FREE Unlimited email consultations within 30 days of the seminar FREE digital copy of the “Secret To Double Under Training Revealed” manual

Limited to 20 people

REGISTRATION

Dynamic movement prep

Group warm up

Agility ladder drills

5 min double under practice.

Partner up   One person works at a time
Amrap in 15 minutes

Row 500
30 hspu
Row 500
30 burpees
Row 500
60  double unders

MAD MOBI

Roll calves
Pigeon
Hamstring up n over
Shoulder bully.

Vaughn Weightlifting Bars

We have two brand new Vaughn Weightlifting bars.

They are for Olympic Lifting only. Not for wods.

they must be wiped off after each use and no blood should EVER be found on them.

Respect the bar and you will PR.

Dynamic warm up

Group warm up

Pistol practice.
5-7 minutes

Wod
Scale as needed the idea is not to break and only rest during the 1
min rest. So scale weight accordingly

12 Back squats. 155/105
12 box jumps 24/20
Rest  1 minute
12 back squats
12 bounding lunges
Rest  1 minute
12 back squats
12 toe 2 bar
Rest 1 minute
12 back squats
12 burpees

Rest.

1 min max effort airdyne. Score cal

Mad mobi
Roll calves w bb
Press ups
Hamstring up n over
Calf stretch

SATURDAY

Open Gym – 9:30am

SUNDAY

Skillz &  Sprintz – 10:00am

DOUBLE-UNDER Seminar

August 2nd

10am

When double unders are on the wod, do you immediately ask “how many singles do I have to do?” If this is you, then you belong in this seminar!

Includes: 1 hour Training Session 2 Video Consultations within 30 days of the seminar FREE Unlimited email consultations within 30 days of the seminar FREE digital copy of the “Secret To Double Under Training Revealed” manual

Limited to 20 people

REGISTRATION