WEDNESDAY 200129 OPEN GYM
6-7 Coach Gaela, 9-1130 Coach Lisa
430-730pm Coach Gaela

Skills & Drills: Double Unders/Triple Unders
Skill: Double Unders/ Triple Unders

**Skills & Drills: Double Unders/Triple Unders**
A common error in the double under is letting the hands drift too wide, which in turn, makes the space for the feet to clear the rope smaller.
Check out this great tutorial from RX Smart Gear that discusses this in detail. [Demo Video](https://youtu.be/ugJ-lkOBoo0?t=1548)

**7 Steps to Double Unders **
1. Master the Single-Under
You should be able to complete 50 Singles unbroken before moving on in progression
2. Power Jumping
The jump for a double needs to be slightly higher and stronger. Practice just jumping, no rope. Movement should be tight, like a pogo stick. Focus on soft landing, letting the heels lightly kiss the ground. Look to eliminate piking or donkey kicking. Legs should remain straight and inline with torso.
3. 1 Double-Under
Attempt 1 Double Under. Start with fast singles, utilizing power jumps and transition to a double under attempt. We are not trying to string them together yet!
4. Double-Under – Single Under Drill
Once they have achieved 1 Double Under, now let’s work on keeping the rope moving to set up for unbroken Doubles. Try 5 singles + 1 double + 5 singles + 1 double…Until it feels smooth.
5. Single Under – Double Under
Same drill as above but reduce the number of singles between each double. The goal is 1 to 1.
6. Unbroken Double Unders
Start with 2, then 3 then 4 and so on. No need to bang out 10+ straight out of the gates!
7. 50 Unbroken – Everytime!
Once you are able to string together unbroken sets, start working to get sets of 50. This drill is great for those competent with doubles as well! Try 4×50 with minimal rest between sets.

“Rounders”
3 RFT:
25 Double Unders
5 Shoulder to Overhead (185/135) – from floor
25 Double Unders
5 Shoulder to Overhead (185/135) – from floor
25 Double Unders
5 Shoulder to Overhead (185/135) – from floor
Rest 3 minutes

**Double Under Scale:**
L1: 15 Double Unders
L2: 25 Lateral Hops Over Barbell-work on springing high

Barbell Warm Up: The Jerk
3 Rounds
5 Strict Press
10 Dip-Drives
3 Push Press
10 Jumping Split Squats with Recovery (no bar)
1 Split Jerk

Warm-Up
3 Rounds
10 Banded Strict Press
20 Mountain Climbers (10/10)
5 Bent Over Ys + Xs + Ts (5 or 2.5# Plates)
20 Banded Pull A Parts
10 Bottoms Up KB Press (5/5)
5 Burpee Broad Jumps


Source: SugarWOD RSS Feed