For reps:
1 minute of double-unders
1 minute of alternating single-leg squats
1 minute of hang clean and jerks
2 minutes of double-unders
2 minutes of alternating single-leg squats
2 minutes of hang clean and jerks
3 minutes of double-unders
3 minutes of alternating single-leg squats
3 minutes of hang clean and jerks
♀ 95 lb
♂ 135 lb
Stimulus and Strategy:
Today’s workout takes three movements and gives you an increasing amount of time to accumulate reps. If you are proficient in each movement, keep moving for as much of the interval as possible. Limit yourself to small breaks and push your thresholds in each movement. Less-experienced athletes should not push to failure or exhaustion because you will end up spending more time recovering. Instead, perform a few reps, take small breaks, and then continue to chip away. Expect the longer intervals to require more strategy in comparison to the single minute of work. Going all out for 2 or 3 minutes may not set you up for success in the following movement.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the double-under, perform single-unders, double-under attempts, or a mix of both. For the single-leg squats, consider squatting to a target or performing a reverse lunge. For the hang clean and jerks, use one or two dumbbells.
In case of injury or limitation, perform calories on any machine in place of the double-unders. For the single-leg squats, consider performing a lunge or an air squat. For the hang clean and jerks, consider a muscle clean and shoulder press with a barbell or dumbbells. If you have an overhead limitation, you can also forgo the jerk and just perform the clean.
Intermediate option:
For reps:
1 minute of double-unders
1 minute of alternating single-leg squats
1 minute of hang clean and jerks
2 minutes of double-unders
2 minutes of alternating single-leg squats
2 minutes of hang clean and jerks
3 minutes of double-unders
3 minutes of alternating single-leg squats
3 minutes of hang clean and jerks
♀ 65 lb
♂ 95 lb
Beginner option:
For reps:
1 minute of single-unders
1 minute of alternating reverse lunges
1 minute of hang clean and jerks
2 minutes of single-unders
2 minutes of alternating reverse lunges
2 minutes of hang clean and jerks
3 minutes of single-unders
3 minutes of alternating reverse lunges
3 minutes of hang clean and jerks
♀ 35 lb
♂ 45 lb
Coaching cues:
As you jump in the double-under, avoid letting your hands follow you upward. Instead, force your hands down as you jump up.
Resources:
The Double-Under
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
The Push Jerk
The Split Jerk
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Comments on 250201
77 Comments
95#
Rx
100/12/6
140/18/11
237/24/16
M/34/5'7"/221lbs
3Rds (3:00,6:00,9:00)
SingleUnders
ReverseLunges
HangClean&Jerks
Tried to just keep moving for 18:00. SingleUnders fatigued my calves. Couldn't get rythmn going to string huge sets. Lunges took minimal breaks and tried to keep moving. Did sets of 4 clean&jerks. Thought the hang would be harder, but the jerk press out was the toughest. Very cute girl taking up my mirror space with her trainer mid workout.
Back was blown up after workout.
Rx
40-12-5
86-25-10
115-30-12
M/29/180lb/5'8"
CrossFit AFK
553 reps
DU-97-140-200
Pistol-16-30-38
HClnJ-5-10-17
Quads cramped up on second round of pistols.
95lb BB
504 reps
Inter with shrimp squats instead of pistols
60 - 120 - 180 DU
12 - 30 - 40 Squats
10 - 20 - 32 Hang C&J
Total : 504 reps
Rx 95lbs
400 total
Beginner:
529
35 lb for lunges and 40 lb clean and jerk.
For reps:
1 minute of single-unders
1 minute of alternating reverse lunges
1 minute of hang clean and jerks
2 minutes of single-unders
2 minutes of alternating reverse lunges
2 minutes of hang clean and jerks
3 minutes of single-unders
3 minutes of alternating reverse lunges
3 minutes of hang clean and jerks
M: 45 lb
110, 18, 7
135, 25, 11,
175, 35, 22
Total = 420, 78, 40
231
scaled
RX DU’s
assisted pistols
95 lbs hang clean and jerk
M/35/195/rx
608 reps
55 yo M/ 5'9"/ 154 lbs
Subbed 2 single under for each double under 52 - 70 - 85
Alternating single leg squats 16 - 30 - 44
Scaled Hang Clean and Jerks to 95 lbs 7 - 11 - 16
total reps = 331
508
Reverse lunge steps
35lbs DBs
M/53 250201 modified
total reps counted
60 Hang Clean and Jerks
For reps:
1 minute of double-unders/ 90
1 minute of alternating single-leg squats/22
1 minute of hang clean and jerks/6 95 lbs
2 minutes of double-unders/ 100
2 minutes of alternating single-leg squats/48
2 minutes of hang clean and jerks/8 95lbs
3 minutes of double-unders/ 150
3 minutes of alternating single-leg squats/ 66
3 minutes of hang clean and jerks/14 95lbs
Mid, 216 reps, Dzu tuen bike to keep momentum, cossack squats, clean and jerk 95#
At Toccoa with subs:
SU 90,140,220 total 450
Reverse Lunge 20,42,60 total 122
HC&J (95lbs) 8,13,18 total 39
Rx’d: 454 reps
Hell yeah bro!
Nicely done!
Rxd in the garage gym. Pistols had a hand assist out of the bottom. a bunch of moves I’m not great at especially under fatigue.
DU: 61-66-75
Pistols: 18-22-26
HCJ: 7-9-13
291 reps total. Ugh, pretty terrible score but a hard workout for me.
Nice work, James
Nicely done!
Scale:
DUs
Pistols assisted by TRX bands
75-lbs barbell HCJs
236 DUs + 92 pistols + 20 HCJs = 348 total reps
Pretty shoddy today. Took WAY too long between stations. Also, mild bicep strain slowed everything down, but especially HCJ. Not an excuse, just whining.
Nice job, Michael
Good work!
Double under 100 + 150 + 174 = 424
Reverse Lunge 21+52+67 = 140
Cleans/jerk 7+14+21 = 42
Great work!
Single under: 100-203-287
Reverse lunges: 21-45-75
Hang clean & jerk 65#: 10-15-20
Nice job!
1:00 - 135,22,13 = 102
2:00 - 200,36,15 = 151
3:00 - 270,48,23 = 206
Total: 459
Son(17)
Single-unders(÷2 for score), alternating pistols, HC&J @115lbs
1:00 - 110,18,8 = 81
2:00 - 160,28,12 = 120
3:00 - 250,38,22 = 185
Total: 386
Well done to both! I should have thought of dividing the SUs for score.
M38 finished till completed didn't time my self on overall workout.
1min
86/20/12
2min
129/31/19
3min
170/39/27
Rx 674 reps
*Mostly 50’s on DU.
*Mostly 3’s on C&J.
Great job, Derek! I’ll be ecstatic if am one day able to do Dubs as well as you!
What?!? Damn man!
M50/77/179
1 min single double unders mix
15 pistol squats next to box
12 single dumbbell alternating clean and jerk 17,5kg
2 min single double unders mix
18 pistol squats next to box
16 single dumbbell alternating clean and jerk
3 min single double unders mix
20 pistol squats next to box
20 single dumbbell alternating clean and jerk
SU 75-200-254
RL 12-22-32
HCJ @95 10,15,18
DU 100-150-155
Piss 10-20-30
HCJ 15-20-25
Awesome!
Nice work right there Chance.
Great job
Scaled...a lot
Singles, SLS to 17" bench, 65# HPC&PJ
140, 24, 14
270, 44, 31
410, 60, 32
1025 total
Yeah, lots of reps but with much lighter/easier movements. Plus, I thought I may have miscounted but after seeing Favo's numbers I figured I didn't. I probably could have gone a little heavier with the BB but 65# felt good in the warmup so didn't want to push my luck. I'll see later on whether or not this was a good idea to push a little today.
Keep up the solid work
Well done!
M- 53/ 5'7 / 225
Intermediate scale- Double unders, overhead 1 in. band assist alt. single leg squats, Hang clean and jerk 95#
DU- 257
Single leg squats- 146
HC&J 95#- 48
Well done!
Awesome with DUs!
Intermediate Option
601 reps
Nice!
Modified, on a mini-vacation. Brought the Rep QuickDraw adjustable dumbbells just in case. Forgot my jump rope though…
Same rep/time scheme:
A- burpees
B- reverse lunges
C- DB clean & jerks @50#
A: 21 + 22 + 32 =75 burpees
B: 35 + 62 + 86=183 reverse lunges
C: 10 + 13 + 21 =44 db c&j
Total reps=302
Intermediate
563 reps
DU 420
Pistols 94
HC&J 49
Beginner option:
For reps:
1 minute of single-unders 119
1 minute of alternating reverse lunges 18
1 minute of hang clean and jerks 13
2 minutes of single-unders 204
2 minutes of alternating reverse lunges 33
2 minutes of hang clean and jerks 20
3 minutes of single-unders 287
3 minutes of alternating reverse lunges 52
3 minutes of hang clean and jerks 24
♂ 45 lbs
770 reps
Scaled: SUs, pistols to 16" box, 65# HC&J:
110,20,7
217,40,10
329,58,15
And that, folks, is a light shined on strengths v. weaknesses. Off to run a 5-7k to shake it out.
Everyone has their kryptonite(s) but scaling to give your best effort is key, I'll be scaling too. Way to do the work!!!👍🏼👊🏼
Great job as usual, Favo!
Indomitable
Just to the shoulders and jerk
Scaled: Singles, Box, 95
80-13-7
136-21-13
215-39-16
Nice consistency; good work, as always.
Great Reps!!!! Nice job!!!
Good job!
Solid bro
*used 95lb barbell
Rx, tot.:
- 382 double unders
- 62 alt. Pistols squat
- 21 Hang Clean&jerk
Well done @Rx
Awesome job on the doubles!!!!
Nicely done!
Globo wod: Dumbbell sub 35/50lb dumbbells clean and jerks. If no jump rope is available sub lateral hops over the barbell or a dumbbell. Consider pistols to a box or bench, bulgarian split squats or weighted step ups if you have pistols but aren't proficient.
M/50-54 🎅🏻
SU:DU 70, 75, 93
ASLS 10, 20, 26
HC&J 6, 10, 11
Nice job working in DUs
Living the Golden Life! Excellent work.