Crossfit Garage – CrossFit
Metcon
FUn DU (Time)
For Time:
5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 – 45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5
The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
SU have 2:1 ratio
20-min time cap
Weightlifting
Deadlift (4×3)
Using 75% of athletes 1RM, please perform 4 sets of 3 reps and record
**Please use the time following the DU pyramid to complete this if time permits (optional)
Bright Spot
Double-Unders
Why?
Benefits of doing/practicing double-unders: improves coordination, decreases foot and ankle injuries, burns major calories, completely portable and fun, improves bone density, improves cardiovascular health, improved breathing efficiency, improves ability to stay calm