So how are the double-unders coming along? While you're trying to master them — and you will! — don't learn incorrect and inefficient movement patterns.

Heels-to-hamstrings "donkey kicks," for example, are exhausting. Jumping rope is a vertical leap, butt and abs engaged, feet together, toes pointed. It's not a pike-position L-sit.

Think of yourself on a pogo stick and jump higher if necessary, but do not allow your form to break at the hip.

Remember, a jump is a jump, whether you're moving a barbell vertically in an Olympic lift or landing a double-under. Don't allow yourself to get into the habit of not fulling opening your hips, no matter what you're attempting at CrossFit. 

Teams of 2 perform 3 rounds:
  • 4 x 150 Meter shuttle (Alternating)
  • 40 Power Cleans (115/80)
  • 40 Box Jump Overs (24/20)

Both athletes can be working at the same time during the Power Cleans and Box Jump Overs.



Five rounds for max reps of:
  • Bench Press
  • Pull-ups body weight

Sumo Deadlift

  • Build to a Heavy Set of 5 Reps

  • 50 Deadlifts for Time (185/135)
  • On the Minute - 20 DU


Skill: Handstands

  • 150m Med Ball Shuttle Run (20/14)
  • 10 Toes-to-Bar
  • 30s Handstand Hold
  • 30s Hollow Hold

Post-WOD: Stretch


Death by Squat
  • Minute 1 - 1 Squat (135/95)
  • Minute 2 - 2 Squat (135/95)
  • Minute 3 - 3 Squat (135/95)

  • Continue to add one repetition per minute, for as long as possible.

  • 3 Wall Climbs
  • 5 Strict Pullups
  • 30 Double Unders
We say it all the time: Your squat form doesn't change whether you have body weight only, weight overhead, weight in the front rack or weight on your back. A vertical torso is the goal, and it remains the goal no matter the squat movement. Problems maintaining consistent form indicate weaknesses that should be addressed.

But don't just take it from us: Check out what a USA Weightlifting contributing writer has to say: 
"Something I try to emphasize is that each athlete should have one squat stance—this stance should be the same in the back squat, front squat, overhead squat, snatch, clean, power snatch, power clean and power jerk. It doesn’t get much simpler than that, yet this creates problems for athletes who have been working around various inflexibilities or habits rather than addressing the source of the issues."
CrossFit Warmup
Pushpress 3-3-3-3-3-3-3


4 Rounds Each (Alternating)
  • 60M Shuttle
  • 15 Burpees

Rest 3 Minutes

4 Rounds Each (Alternating)
  • 15 KB Swings (55lbs / 35lbs)
  • 60M Shuttle

Rest 3 Minutes

4 Rounds Each (Together)
  • 20 Partner Wall Balls
  • 100 Double Unders (25 Each)

"Annie" with Hollow Rocks:

  • Double Unders
  • Hollow Rocks

Beyond your whiteboard status, there's an important reason why we perform WODs "for time." 

It's all about power.
  • Power production is a very concrete way to measure your overall fitness.  A more powerful athlete is a more fit athlete, meaning there are physiological reasons, not just competitive ones, why we do reps for time at CrossFit Latrobe.
  • Scientifically speaking, power equals force times distance divided by time. By performing movements with progressively heavier weights, over greater distances, in less and less time, you produce more power.
  • Improving only one of those variables is enough to produce more power. This means that if you finish Fran at 95 pounds in 4 minutes and then improve that to 95 pounds in 3 minutes, you have become more powerful.

Two things to keep in mind:
  1. No cheating reps: If you keep the bigger goal of developing power in mind, you will see that it serves no long-term purpose to turn Fran into reps of 19-13-7. Of course, there are legitimate reasons to scale a workout and do fewer reps, like experience level or physical limitation. Being worried about finishing last is not one.
  2. Full movements: A pull-up where your arms aren't fully extended at the bottom and you chin isn't above the bar at the top is not a pull-up. It's quicker, but it's not a pull-up. You aren't going to develop strength, which is also a key power variable, by doing partial movements all in the name of finishing a WOD more quickly.

Teams of 2 AMRAP 20:
  • 10 Push Presses (115/80)
  • 10 Kettlebell Swings (53/35)
  • 10 Box Jumps (24/20)

Parters complete full rounds before switching.

Taking a college-bound athlete and pushing them through the paces is easy. Great athletes make a coach look good. High school coaches occasionally win state championships on the backs of a great athlete despite their inadequacies. I have had some great and some not so great coaches throughout my life and have seen the difference a coach can make good and bad. The coach who can take a child who struggles with sports, who is uncoordinated, who needs strength training, or who lacks self-esteem and turn them into a solid athlete -- now that is the coach I want to be. That is what the promise of CrossFit Latrobe is all about.
Warm-up: Spin 5 minutes & 50 Toes to Bar
  1. Pause Front Squat - heavy set of 3
  2. High hang squat clean - heavy set of 2
  3. Squat clean - heavy set of 1