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Our Blog

Tuesday 3.21.17 Workout of the Day

By cfpalmbeach | In WODs | on March 20, 2017

crossfit-palm-beach-dubs

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The double under struggle is real, so I wrote a book on how to beat it. It’s only on Amazon, free through this Friday.

There is no better time than days before 17.5’s release to read this 🙂

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Strength/Skill Work:

Ring Muscle Ups – Every 90 Seconds for 5 Rounds Complete 1 Unbroken Set (About 30-40% of Max Set) S(Ring Dips/Push Ups + Transitions)

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“Double Strike”

3 Rounds For Time: (18 Min Cap)

60 Double Unders S(30 Dubs/150 Singles)

20/15 Calorie Assault Bike S(Airdyne)

20 GHD Sit Ups S(Butterfly Sit Ups)

15 Pull Ups S(Ring Rows) RTG(Chest to Bar)

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WOD Tips:

-There still is a chance we could see ring muscle ups on Friday, so this is one last opportunity to practice them before then. The goal with this is to keep the volume

low. We are working primarily on refining technique and moving as perfectly as possible. If you can do at least 10 reps unbroken when fresh, you will be doing sets

of 3-4 at a time. If you don’t have muscle ups, you will be doing dips or push ups as well as muscle up transitions every set. For the dips or push ups, you can

challenge yourself a little more and do more like 50% of your max set every time.

-Double Strike will be primarily a cardio workout with some core and gymnastics mixed in. One goal for this workout is to stay as close to unbroken as you can for the

double unders, the sit ups, and the pull ups. Today is a great day to practice dubs before Friday’s Open workout where we will likely see them.

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