Fitness: 3×5 Across
Perform your first 3×5 of Pressing for the cycle. Start conservative and plan for 10-5lb jumps at most.
Performance: 5/3/1 (5 week)
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Bench Press e1/6
Perform 2 Reps on the minute for 10 minutes.
Today’s reps should be heavy but crisp. Make sure every bar is racked correctly before fully recovering.
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Power Clean e1/6
DOUBLES OR NOTHING CLINIC
Since 2005, Tim Haft and Shana Brady have traveled across the country teaching rope jumping to thousands of athletes, educators, and fitness professionals. Last year they began offering double unders clinics at boxes throughout the Northeast and so far the response has been terrific.
The 2-hour Doubles or Nothing clinic focuses on mastering double unders as well as singles through an easy to follow step-by-step progression. The goal is to help each athlete perform double unders consistently, efficiently, and with minimal effort. Included in the workshop fee is a customized Punk Rope speed rope.
Saturday July 20th
$45 per person
Registration is capped at 20 participants.
Everyone’s skills with the rope improved and they all came away with
some new information, drills, and skills to work on. Tim and Shana
were awesome instructors—knowledgeable, friendly, and so patient! The
members all enjoyed the clinic. Now other members are asking for Tim &
Shana to come back.
—Tim Gagne, Bay State CrossFit
From their positive energy to their passion for coaching, Tim and
Shana put on a great seminar. As a coach it was awesome to learn
progressions that work for double unders, improve my own rope jumping
ability, and see our athletes get their very first double unders!
—Jason Ackerman, Albany CrossFit
I really benefited from the drills in the Doubles or Nothing clinic.
Punk Rope’s ethos of working within one’s comfort zone to build
confidence with double unders is something I can carry into other
disciplines within CrossFit. Every CrossFitter would benefit from this
seminar, whether they’re looking to achieve their first double or
rattle off 50 in a row. Watching Shana effortlessly breeze through a
minute of doubles alongside some accomplished CrossFit athletes
muscling their way through the same was a revelation.
—Rick, CrossFit Dumbo
Jump Rope Girl, Worlds Best Jump Roper
CrossFit Double Under Challenge in Central Park
Molly Mets Does 10 Minutes of unbroken Double Unders