"Jump Start" For Time: 60 Double Unders 30 Dumbbell Snatches (50/35) 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Toes to Bar 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Dumbbell Snatches (50/35)
In this chipper style workout, athletes will work through four different movements. The weight on the dumbbell snatches should be a load that athletes could cycle for 25-30 unbroken repetitions when fresh. To complete the double under repetitions as written, we recommend that athletes are able to complete at least 60 reps in a row when fresh. This number on the toes to bar would be 15 when fresh. If short on rowers, stagger groups by 2 minutes to avoid any pile ups at the machines. ## THE WHY In CrossFit, we regularly encounter parts of workouts that challenge us more than others. Athletes will often develop preferences for elements they’re better at, and get frustrated with movements, weights, or time domains they struggle with. For example, the snatches today might be a piece of cake, while the double unders are a nightmare. However, this struggle is worth celebrating; when we encounter something that we’re comparatively weak at, the novice effect tells us that gains in that area will come more easily than in the areas where we’re already proficient. It’s easier to go from squatting 100 to 150 than it is to go from squatting 850 to 900. Not only that, but improving our weak areas makes us more fit than honing our strengths. 10 minutes a day of focused, directed practice in a weak area has the potential to redefine your fitness in a year.