Andy Petranek: Today’s workout consists of 3 exercises. The first is Double Unders with the jumped rope, the second are Power Clean Front Squats and the third is Sit Ups.
The format of the workout is each exercise, you are going to do for 2 minutes, do as many repetitions as you can follow by 1 minute rest.
So, you are going to do 2 minutes of Double Unders, followed by 1 minute rest, 2 minutes of Power Clean Front Squats, followed by 1 minute rest and then 2 minutes of Set-ups followed by a 1 minute rest.
Then you are going to repeat that whole thing for second round.
(Double Unders)
Okay we are starting off with Double Unders. You have never done a Double Unders before, it means you are going to spin the jump rope around twice for every jump you take in the air.
[Demo]
So, use your single jumps, use your Double Unders.
[Demo]
You cannot do your Double Under or having trouble with, it I suggest fewing several singles, and then doing a Double Under to teach yourself how to do a Double Unders. You are going to do that for 2 minutes. As soon as you finished the 2 minutes, you are going to get a 1 minute rests and write down how many repetitions you did and are going to Power Clean Front Squats.
(Power Clean Front Squats)
Power Clean Front Squats,
From the floor
(Lifting the Barbell)
Power clean to the shoulders,
(Demo of Front Squat)
And then do a Front Squat,
(Lowering the Barbell)
And then lower to the floor.
[Demo]
(Sit Ups)
When you finished your 1 minute break, you are going to get down on the floor for Sit Ups.
(Lying on the floor)
[Demo]
A technique on the Sit Ups does not matter so much, what we are going for is maximum number of Sit-ups.
Coming all the way up, coming all the way down with your shoulder blades touching the floor on every rep.
Okay, so recapping the workout, you are going to start with Double Unders, you are going to do for 2 minutes in Double Unders and you are going to take a 1 minute rests.
Then, you are going to do a 2 minute of Power Clean Front Squats, and take a 1 minute rests and then you are going to do 2 minutes of Sit Ups and take a 1 minute rests. Then you are going to repeat that entire sequence for a 1 second time.
The way you score this workout is by adding up the total number of repetitions of each thing that you did. This is one you can log, it is not one of the named Crossfit workout but it certainly one you can track and when you can repeat and to see how much you been improve over the course of 6 months to a year.
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