CrossFit | 210806
Friday

210806

Workout of the Day

42

Complete as many rounds as possible in 20 minutes of:
30-second ring L-sit
15 ring push-ups
50 double-unders

Post rounds completed to comments.
Compare to 200906.


Scaling:
All three exercises in this triplet are difficult. Modify each so that each exercise can be completed unbroken in the early rounds.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20-second ring L-sit
10 ring push-ups
35 double-unders

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
30-second seated leg raises
15 elevated push-ups
50 single-unders

The Double-Under

5

"Double-unders require the athlete to propel the body upward and lift the feet up to several inches from the ground while making small, fast circular movements with the wrists in order to execute multiple turns of the rope with each jump. They develop dynamic balance, speed, quickness, agility, coordination, concentration, and cardiorespiratory efficiency." —Buddy Lee, "Jump Rope Basics, Part 2" (adapted)

WatchThe Double-Under

Comments on 210806

47 Comments

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Leonardo Silva
September 21st, 2021 at 4:57 pm
Commented on: 210806

4+ 16 reps

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Sebastian Wieczorek
September 21st, 2021 at 5:36 am
Commented on: 210806

September 17th, 2021


wu: bike, scales, planks

skill: pvc


wod: amrap'20

30 sec tuck sit on box

15 push ups on box 50 cm

50 double under*

8 rnds + 3 sec


post, bike, stretch

* The first time double under after the injury felt very good. I love them. They are back in the program for me - just like running.

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Jeff Chalfant
August 27th, 2021 at 6:44 pm
Commented on: 210806

4 rounds plus 30 second ring L sit plus 15 ring pushups plus 38 double unders. Round 1 unbroken this time so I expected less overall work compared to last time...



182/42/176cm

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James Gentile
August 26th, 2021 at 12:04 am
Commented on: 210806

Completed 8/25 a.m.


No rings. Subbed hanging L-sit and push-ups off kettle bells.


4 rounds + 30s + 15 pushups.


DU were the majority of this workout as stringing about 10 was where I max out.

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Matt Jones
August 22nd, 2021 at 11:07 pm
Commented on: 210806

6 rounds, 10 seconds ring L rx

223

554

935

1312

1617

1918

(edited)
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Manchild Manchild
August 19th, 2021 at 5:40 pm
Commented on: 210806

Intermediate, used dip machine for L-sit & push-ups, and subbed squats for DUs


5 1/3 rounds + 4 push-ups

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Mario Cruz
August 19th, 2021 at 12:19 am
Commented on: 210806

Rx


6 Rounds

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Morgan Greene
August 18th, 2021 at 10:46 pm
Commented on: 210806

6 rds on push up bars

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Dan Kremer
August 16th, 2021 at 2:12 am
Commented on: 210806

Paralettes


3 rds plus 30 sec L Sit

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Ralph Keeley
August 16th, 2021 at 1:58 am
Commented on: 210806

M/35/6'/175#


4+88 Rx

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Jeffrey Howard
August 15th, 2021 at 12:43 am
Commented on: 210806

M/25/5'8"/155lb

CrossFit AFK


4+14 seconds - Rx (Rings set about 2 plates off the floor and feet on those 2 plates for push-ups. Quite a few rounds less than last time. I did full L-sits on the rings for 5 second bouts instead of staggered stance.)

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Brett Eckles
August 12th, 2021 at 11:41 pm
Commented on: 210806

Intermediate with 50 DU


7 rounds + l-sit + ring push ups


M/28/6’1”/198lbs

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QiHui Xing
August 12th, 2021 at 7:10 am
Commented on: 210806

210806:sub: 50du>10cal bike. 5R+15s.

https://youtu.be/9kPaebcGJt0

200906:6r+5s.

https://youtu.be/MqY249Rodu0

(edited)
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Christian Simpson
August 12th, 2021 at 12:03 am
Commented on: 210806

9/6/20: sc to lsit on parallelette (tuck hold by the end), reg pu, 2*SU (100)...6 + 30s/15/-


Today: Sc to lsit on parallelette (tuck hold by the end), parallelette PU, DU...5 rounds

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John Clarke
August 9th, 2021 at 5:47 pm
Commented on: 210806

:30 tuck sit

15 DB pushups

50 double unders


6 rounds + 45

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Brian Louchis
August 9th, 2021 at 4:20 pm
Commented on: 210806

5 rounds + 30 sec L-sit + 7 push-ups

Rx

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Brian Watkins
August 7th, 2021 at 9:49 pm
Commented on: 210806

8 rounds with knee ups and regular push ups. Great workout.

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Erik Dresner
August 7th, 2021 at 4:17 pm
Commented on: 210806

20” ring l-sit hold

15 ring push ups

20 DU


7+7

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Lincoln Kerger
August 7th, 2021 at 1:10 pm
Commented on: 210806

Scaled to Intermediate this time.

7 rds even


Environmental conditions were a definite reason to scale today and I still felt it. 95deg + 90% humidity and no air movement - ouch. Had to use the same rings for L-sits as push-ups, so that helped kept me honest about them (time stopped if my heals touched).


Compare to: 200906 Rx'd 5rds + 5s L-sit

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Cyle Coles
August 7th, 2021 at 3:42 am
Commented on: 210806

9 rounds

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Chin-Sheng Chou
August 6th, 2021 at 11:37 pm
Commented on: 210806

5 round

Scaled L-sit to knee raise hold

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Aj Hanson
August 6th, 2021 at 11:10 pm
Commented on: 210806

did like 4 rounds RX


double unders are hard. slowed me down alot...

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Liz Rekas
August 6th, 2021 at 10:48 pm
Commented on: 210806

6+26 modified

30 sec hollow hold scaled

15 elevated push-ups

35 dubs

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Joe Conradi
August 6th, 2021 at 8:57 pm
Commented on: 210806

Scaled to sets of:


30s knee tuck (from parallel dip handles)

15 elevated pushups

150 SUs


9 + 8 push-ups

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Coastie Nick
August 6th, 2021 at 8:45 pm
Commented on: 210806

Rx’d: 7 rds + 30 sec L sit + 5 ring pushups


200906: 6 rds + 30 sec L sit + 2 ring pushups

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Jonathan Elmore
August 6th, 2021 at 7:43 pm
Commented on: 210806

Did 100 singles

5 plus 30sec 10 pu

was not feeling it today

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Charlie Pokorny
August 6th, 2021 at 7:23 pm
Commented on: 210806

6 rounds at the buzzer Rx'd

200906 was 6 rounds + 10 second L-sit

m/53/5'11"/200#

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Nicole Deaver
August 6th, 2021 at 7:05 pm
Commented on: 210806

4 Rds Rx, all but subbed 100 SU


Compare to: 4 Rds + L sit

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Dave DeCoste
August 6th, 2021 at 6:20 pm
Commented on: 210806

6 rounds + 29 second l-sit

Rx

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Antonio Alves
August 6th, 2021 at 5:42 pm
Commented on: 210806

Modified:

--

20 minutes of:

:30 tuck holds

15 elevated push-ups

50 jumping jacks

SCORE: 7 rounds in 20'08''

--

6 km run as warm-up

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Scott Lobenberg
August 6th, 2021 at 5:33 pm
Commented on: 210806

5 +2 RX

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Erik Dresner
August 6th, 2021 at 5:08 pm
Commented on: 210806

I need help. I did the Total this morning and all my numbers are way down. Additionally, my deadlift numbers have been dropping at an alarming rate the last two months (50# loss). I’ve been following the main site programming for a few years. What gives? Why are my strength numbers tanking now?

(edited)
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Nicole Deaver
August 6th, 2021 at 7:04 pm

I have no answer, but I feel like I’m in the same boat as you! I was under in my numbers too, and my deadlifts have been feeling very hard lately as well.

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Eugenio Gonzalez
August 6th, 2021 at 4:44 pm
Commented on: 210806

7+87

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John Clarke
August 6th, 2021 at 2:06 pm
Commented on: The Double-Under

:30 tuck sit

15 DB push-ups

50 DU's


6 plus 45

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Charles Meyers
August 6th, 2021 at 1:56 pm
Commented on: 210806

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

30-second seated leg raises

15 elevated push-ups

50 single-unders

5+30

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Jeffery Powell
August 6th, 2021 at 1:53 pm
Commented on: 210806

Beginner, around 9 1/2. Lost track since I started to fast and crashed.

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Sam K
August 6th, 2021 at 1:49 pm
Commented on: 210806

20min AMRAP:

Knee tuck L Sit on dip bars x 6 sets

Ring push ups 6 x 15rep sets(-1)

DUBs took well more than half the time and were counted as a mix of actual DUBs and some of the attempts x 5 sets


M/30s/222lbs

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Matthew Letarte
August 6th, 2021 at 1:42 pm
Commented on: 210806

20 Min AMRAP

20sec L-sit (done in 5s increments of 30s EMOM)

15 Hand Release pushups

100 single unders


5 rounds + 20s + 10 PU

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Michael Arko
August 6th, 2021 at 1:34 pm
Commented on: 210806

Tuck-holds not L, Rx else

5 rounds + 30s + 6 RPU


Last time about 4.5 rds w/ L so this is about a full round better but tuck.

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Alexander Glueckler
August 6th, 2021 at 1:18 pm
Commented on: 210806

M / 37 / 5'7" / 195


6 Rds + 0:05 sec hold

Tuck-hold instead of L-hold

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Steve Day
August 6th, 2021 at 1:01 pm
Commented on: 210806

Scaled:

4 rounds Lsit, 3 round knee tuck between 2 chairs

Regular push ups


7 rounds even

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Chris Sinagoga
August 6th, 2021 at 2:30 am
Commented on: 210806

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Not quite a For Quality day, but two movements that don't come up often and one that involves a lot of accuracy. Pulling from the hips, pushing from the shoulders, loss of connection/open chain, and jumping with elasticity.


MAIN DECISION

Keep the exercises and extend the time domain, or keep the time and scale the movements?


TECHNIQUE SCALE

As listed, extend to 30 minutes or so.


CONSISTENCY SCALE

Scale L-sit however you can get :30 unbroken. Do ring hold in push-up position. Sub short plate jumps for double-unders.


INTENSITY SCALE

Change the double unders to a short sprint, then rest in between rounds.


MY STUFF

5 rounds as rx in 23:46


GENERAL FEAR LEVEL: 6

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Myriam Hocquel
January 11th, 2021 at 9:44 am
Commented on: The Double-Under

31’37 RX

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Janine Stonerock
January 4th, 2021 at 1:51 pm
Commented on: The Double-Under

I get so out of breath doing DUBs. Are there any suggestions on how to breathe?

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Steve Day
January 5th, 2021 at 2:43 am

Janine - I think the key is finding a nice consistent pace and sticking to it. Think jogging vs sprinting. Try to be as efficient as you can with the jumps i.e. dont jump too high and expend more energy than needed.

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Steve Carey
January 5th, 2021 at 5:48 pm

I agree with everything Steve says, finding a consistent rhythm/tempo is way more important than speed. I'll never be an expert but have put a lot of focus on DUs lately and have found that slower is better - it helps me with breathing, less shoulder/arm fatigue and messing up a little less.

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