MobTown CrossFit – CrossFit


1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo + Banded 7’s


1:00 Jump Rope

1:00 Run


6 min amrap:

5 Russian Kettlebell Swings

5 Single Arm Kettlebell Up Right Rows (each)

5 Kip swings

3 Inch Worms

2. Workout Prep

2 sets:

100m Run (build in pace)

5 Kettlebell Swings (build in weight)

3 Pull Ups


COMP: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
* Target time: 8-10 minutes

* Time cap: 12 minutes

FIT: Metcon (Time)

3 Rounds

400m Run

21 Kettlebell Swings (35/25)

12 Pull Ups

BURN: Metcon (Time)

3 Rounds

300m Run

18 Kettlebell Swings (35/25)

8 Pull Ups

Accessory Work

Metcon (Checkmark)

Every athlete progresses differently in learning double-unders. Some can get them in a few days. For others, it can take years. Don’t allow yourself to get frustrated. Follow these progressions at your own pace, and you’ll be well on your way to mastering this movement.

Phase 1: Single-Unders

Practice single-unders until you can get 50 unbroken.

Goal Workout: 50 unbroken single-unders

*Once you can successfully complete this with no misses, you can move on to phase two next week.

Advanced Athlete Option:

If you already have mastered double-unders, instead use this time to work on Crossovers.

* Video on how to learn crossovers:


Single-under Tips:

* After the first swing, your wrists should generate the jump rope rotation.

* You want to minimize movement from your elbows and shoulders.

* Keep a slight bend in your knees and land softly on the balls of your feet.

* Your jumps should be roughly 1-2 inches off the ground.

* Don’t pull your feet back or tuck your knees. Instead, point your toes slightly down with every jump.

* Keep your shoulders pulled back and your elbows held down and back.

Crossover Tips:

* Use a slightly heavier jump rope (like a beaded rope). It should also be a few sizes longer than your double-under rope. A longer/heavier rope will move slower, giving you more time to learn the skill. Start long and you can always get shorter it as you get better to “speed up” the skill and work on efficiency.