Workout of the Week 9/15/19

Hello everyone!! It is time for the Workout of the Week again! I am very excited about this one. I will say that I didn't come up with this myself. I actually did this in my box this week.

My new box, CrossFit Kaiserslautern, uses CompTrain to plan their classes so I believe it came from there. It is a different aspect to planning that I haven't used before.

I might even end doing a review of CompTrain. Don't get me wrong, CompTrain is an elite training program and I truly believe they know what they are doing, it is just my first time doing their workout program.

Anyways for this workout, you will need a kettle-bell and your jump rope. I used a 35 lb KB in class but I only have 25 lb Kb at home.

Movements

First, are KB swings. For these start standing over the KB with it between your legs that are shoulder-width apart. Pick it up, then bending your knees slightly swing the KB overhead using the strength from your legs and hips. The bottom of the KB should face the sky directly about your head before you bring it back down.

Then there is running. If you are near a track 400 m is one lap around. If not I would measure out 200 m and run there and back.

Lastly, there are double unders. This is when the jump rope passes below your feet twice in one jump, hence the term double unders. 

Workout of the Week

5 Rounds for Time

• 15 KB Swings
• 400 m Run
• 40 DUs

Scaling options will be to scale the weight down. And then switch from DUs to single unders. In class if you did singles you were supposed to do 60. So for today we will use that conversion.

Don't forget to share your time with us!