Week 5: Team Challenge

 

Hop, Skip & Jump

 

 

 2000 Singles

800 Side to Side

800 Forward & Back

800 Running on the Spot

800 Scissors

800 High Knees

800 Butt Kicks

800 One Foot Hops (if you prefer doing Two at a Time, that's fine)

800 DOUBLE UNDERS (DU)

 

You may break up these movements however you would like amongst your team members; HOWEVER...

each team member MUST complete 500 singles and 200 DUs. (keep reading)

 

Here is a video that shows all the movements:

(all the ones we will be doing are shown by 1:30)

 

I truly believe that one of the best ways to get your DUs is to become very comfortable with the jumprope.  These various exercises will help you do that. 

 

Anytime your foot or feet hit the ground and you jump the rope, that counts as a rep. 

Feel free to use jumproping as part of your daily warm-up before wods.

On Tuesday, there will be time set aside for jumprope as "skill work." 

That will count towards this challenge.

 

 

Now, for the double unders.  I think this is a really good video showing some of the problems with DUs as well as a good progression:
(BTW, does this guy remind anyone else of Napoleon Dynomite?)

 

So, if you currently cannot do any double unders, you will receive your DU credit by doing

200 jump, jump, bigger jumps

like the video shows. 

 

If you can do a few double unders but have a hard time stringing them together, you will receive your DU credit by doing

200 jump, jump, DU

 

For those of you who are pretty good at getting them and are somewhat comfortable with DU, you will receive your DU credit by setting a goal for

stringing your DU together.

 

For example, if I can do 3 DU in a row before I get tripped up.  Set a goal for 5 or 7.

Do 40 sets of 5 or 28 sets of 7.  If you get tripped up before getting to your goal, those DU don't count.  Make a goal that you truly will have to work towards completing.

 

For those of you who are very proficient at DU, do at least 4 sets of 50 or 2 sets of 100 before stopping.

 

The whole point this week is to move you forward in your progress to achieving and perfecting your double unders.

 

 

5-Member Team

2500 Singles

1000 Side to Side

1000 Forward & Back

1000 Running on the Spot

1000 Scissors

1000 High Knees

1000 Butt Kicks

1000 One Foot Hops

1000 DOUBLE UNDERS

 

3-Member Team

1500 Singles

600 Side to Side

600 Forward & Back

600 Running on the Spot

600 Scissors

600 High Knees

600 Butt Kicks

600 One Foot Hops

600 DOUBLE UNDERS

 

 

And, one last video by Chris Spealler with his explanation of how to do double unders.

 

 

Happy Jumping!