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Clamtown CF – Location – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
3 sets
5 Down Dog to Seal
5 Russian Kettlebell Swings
5 Goblet Squats
10 Box Step Ups (low)
2. Workout Prep
2 sets:
2 Goblet Squats
2 Kettlebell Swings
2 Step Ups
2 Box Jumps
*Build in weight and height
Workout
Workout (Time)
“Yu-Gi-Oh”
Freedom (RX’d)
2 rounds
30 Kettlebell Goblet Squats (53/35)
30 Step Ups (24/20)
30 Kettlebell Swings (53/35)
30 Box Jumps (24/20) (OR Step Ups holding KB)
(KG conv: 24/16 KB)
** Athletes can choose between unweighted box jumps or to do step-ups holding the KB in any fashion.
Independence
2 rounds
30 Kettlebell Goblet Squats (35/25)
30 Step Ups (20/16)
30 Kettlebell Swings (35/25)
30 Box Jumps (20/16)(OR Step Ups holding KB)
(KG conv: 16/11 KB)
Liberty
2 rounds
20 Kettlebell Goblet Squats (light)
20 Step Ups (20/16)
20 Russian Kettlebell Swings (light)
20 Step Ups (20/16) holding KB
Target time: 10-12 minutes
Time cap: 15 minutes
Skills and Drills
Double Unders – Week 4 Day 1 (Checkmark)
Double-Unders: Week 4 Day 1:
Single-Double-Single-Double
Now we’re going to work on decreasing the number of single-unders between double-under reps. Your goal in this phase is to find the rhythm of ‘single-double, single-double, single-double…’
Goal Workout:
Complete 20 single-double reps, unbroken
Once you can complete this workout, move on to phase 5.
Note: MANY people get stuck here. It’s easy to think that this is “good enough” because you can finish some double-under workouts with this method. Please do not stay here! The goal is to be able to do unbroken double unders, so you need to make sure you continue with the double under progression all the way to the end!
Week 4 Day 2 – Working on coordination and rhythm
On a running 3 minute clock:
Max effort of single-double reps
Crossover Tips:
* Use a slightly heavier jump rope (like a beaded rope). It should also be a few sizes longer than your double-under rope. A longer/heavier rope will move slower, giving you more time to learn the skill. Start long and you can always get shorter it as you get better to “speed up” the skill and work on efficiency.
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
