Monday – September 30th

Be sure to check out the Improvement Imminent Podcast on iTunes or CrossFit Cadre’s website under the podcast tab! In the episode description below the podcast you will find the time in the podcast that each day starts, as well as the write out of the whole week!

Skill:
10 minutes to work structured sets of double unders
This is meant to be an opportunity to work on consistency and control. Pick number that you believe can perform as an unbroken set with some rest between. Attempt to perform between 150-500 reps in structured sets where you control from start to finish and have minimal mistakes. Depending on your ability, modify the rep structures and the rest between sets: 7×50 with 1 minute rest, 20×10 with 20 seconds of rest between, 30×5 with 10 seconds of rest between. These should all fit in the 10 minute window and fit very different athletic levels. Modify as needed. If you are working on double unders with singles between, then work on getting down to only 1 single between or completely eliminating the singles to string doubles together. DOUBLES ONLY COME THROUGH PRACTICE!

WOD:
5 rounds for time: *20 minute cap
20 kettlebell swing #53/35
20 pistol
20 ring dip

Cooldown:
5 minutes light moving on a machine.