Do both feet need to be on top of box for rep or just hip and knee extension?

CFWUx2 10*35db pj
36:04
35db
24" box

Anyone have some tips or cues for double unders. I’ve tried penguin taps, using the cue “jump wrist wrist. I’m still struggling to learn these 

18:57 Rx

November 11th, 2021; forenoon

wu: bike, db
skill: heavy db 

wod:			3 rnds*
			25 2db push jerk 10 kg + 2 seconds strict negative press each rep
			50 double under
			25 2db step ups 10 kg/50 cm
			50 double under
					 14:29

post: bike, stretch
* I scaled the weight quite low to focus on technique, stability and upper body strength while allowing myself to get some sort of active recovery from the last wods. Turned out to be challenging enough.

completed 11/6 after that days WOD. Intermediate scale.

21:34 and still completely brutal. 

Anyone doing this RXd, I tip my cap.

24:05
scaled to 35# DB

19:48 - Only two rounds.  Scaled to intermediate (25 reps for all 4 movements) w/ 35 dbells & 20" box.  Step ups were super hard because of recent heavy squat wod.

Scaled to 45# KBs: 21:33

14:52 with 35lb DB’s

M/28/6’1”/200lbs

Mama mía that was so uncomfortable

RX 28:28

Male 23y 175cm 83kg 

50 db 24inch box


After WOD,
200 m farmer walk with 50lb db 

Then 2 more rounds with 35lb kb 24inch
30 steps 50 du 30 shoulder press 50du

200m farmer walk with 35lb

M/35/6'/175#

17:40 with 40 lb. dumbbells

Deo gratias

15:06 scaled to 35 lb dumbbells (kept 24” box)

compare to 18:27 (same scale)

Intermediate 

15:08 

21:00 Rx

M/25/5'8"/155lb
CrossFit AFK

24:50 - Rx
(Held sets of 8 on jerks and step-ups with a small set to finish the whole 25. Focused on the dip and drive of the jerks and landing in the partial overhead squat, but arms/elbows were shaky. The step-ups took the most time and taxed my grip and shoulders. This really affected the double-unders in later sets, I had a trip in my last 3 sets of 50. The last round of step-ups was in smaller chunks of 4s to see if I could go faster with less rest but didn't really matter. I still lost about 1 minute each round from 7 to about 8 to about a 9 minute round at the end.)

3 rds for time
25 #25db push jerk
100 single unders
25 #25 weighted step ups
100 single unders
19:55

31# DBs, 22" box
29:26
Wow I sucked it. Really interesting how the push jerks messed with the double-under technique. DUs were a mess after each round of PUs, but silky smooth after the step-ups -- maybe because the jump/land timing is so different?

Sc to intermediate, 35#DBs/20"/25 DU...
26:57 (9:33/9:03/8:21)

60/M/185
35# PJ
25# SU
14:44

Modified / scaled, using 2x 12,5 kg DB
--
3 rounds for time of:
25 dumbbell push jerks
50 curb jumps 
25 weighted step-ups (aprox/ 46 cm bench)
50 curb jumps 
SCORE: 22'52''
--
Did 25 more push jerks to "cool down", and called it. 
20 km bike ride in the morning

3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
♂ 35-lb. DBs, 20-in. box

21:30

Rx : cap 15’ 3rd’s + 3/25 step up

https://youtu.be/waiIslXXUPk

11:29 WRx

17ish timer porbs. I did intermediate with jumping butt kicks (first round did 40 instead of 35) 

Scaled to 35lb DBs, 100 single-unders for 50 doubles and 20” box:

28:55

42 / 6’0 / 190

F/51/5'6"/145
Scaled to
20#DB
16"box
22:35

22:14 with 35# kBs

Scaled with 44#KBs 
20:57

M 51/190/6’
scaled the dumbbell push jerks to push jerks with the barbell@#95 and used #25 dumbbells for the box step ups.  
17:22.

26:52 Rx, but subbed 100 SU- maybe should have scaled the weight too


Compare to: 27:06 Rx, but subbed 100 SU 

General Warm Up

Tabata

Knee Push Up
Jumping Jacks

Specific Warm Up

E2MOM 

5 DB DeadLift
5 Hang Clean
3 Front Squat
3 Push Jerk
1 Devil Press

* aumentando a carga e fazendo 2x (1 pra cada braço) - terminar com a carga do WOD 50kg s / 22kg

WOD

3 RFT

25 DB Push Jerk
50 Double Under (Corda Pesada)
25 W Step Lunge
50 Double Under

RX : 19’47”

45lb dumbbells and 20” box

16:17

Rx’d: 28:17

Scaled to 3 rounds of:

25 dumbbell push jerks (2x45#DBs)
25 double-unders
25 weighted step-ups (2x30#DBs, 20”)
25 double-unders

12:40

18:08, scaled weights to 35’s on PJ, 20’s for step ups, 24” box. 

25# DBs, single unders, 18” box
18:42

Scaled step-ups to 35-lb DBs (kept 50's for the push-jerks):
22:18
Weighted step-ups are hard for these aging stubby legs
m/53/5'11"/200#	

17:27

stopped the clock at 1:44 after first set of DUs to fix rope. Cable almost came undone

30# DBs, started with 20” box, moved to 16” box after round 1. Need to start going a touch lighter. Back lit up. Not my best 3 day training block. Should listen to my coaching head more

Subbed/scaled to 35# DBs for PJs, 20# DBs for box step ups, and jump and tucks. Rep scheme rx. 
23:15

58/5’8”/154

Intermediate, 27:43.27. Double-unders take my breath away more than anything.

Intermediate Option:
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders
♂ 35-lb. DBs, 20-in. box
18:01

Intermediate scale for push jerks and box step ups. 
100 single unders

15:17

40-lb dbs, 20-in box, reps as prescribed
15:16

Globo scale:  as Rxed for most.  Step up onto a bench if you don't have a box. If box/bench step ups are not allowed or the equipment isnt available sub 25 pistol squats or 25 weighted walking lunge steps with the dumbbells. Double under subs include jump taps or tuck jumps.  Scale as needed. 

Bodyweight/ equipmentless sub: 15 HSPU or 35 Hand release pushups, 25 pistols or 50 jump lunges or 50 unweighted  stepups to a sturdy object 20/24" or so; double unders or tuck jumps.

Champions Club Scaling Notes

RANT
On step-ups, be aware of the line of action your foot is taking to get on top of the box. If you're swinging it out and around then there's a good chance you're missing hip internal rotation in flexion. Doing hip capsule + internal rotation can help (check Kelly Starrett's stuff for more info), but the best mobility is to do the actual movement. So take a little extra effort to make sure your foot/leg goes straight up and over time you will grease that new ROM.

MAIN DECISION
Do I want shoulders to be a limiting factor on jump ropes?

WORKOUT THEMES
Open-chain on the shoulders, jumping with accuracy and elasticity, squatting with unilateral loading

TECHNIQUE SCALE
AMRAP in 20 minutes of:
100 single jump ropes
20 lunges
20 dumbbell push press

CONSISTENCY SCALE
3 rounds of:
25 step-ups
25 push press
100 double unders

INTENSITY SCALE
5 rounds of:
25 dumbbell push press (lighter weight)
50 short plate/curb jumps
*practice weighted step-ups during the warmup

INJURY SCALE
Upper-body - intensity scale (one-arm push press)
Lower-body - 5 rounds of: 30 dumbbell push press, 30 unweighted step-ups

MY STUFF
20:31, used 35#. Shoulders got "yolked!" as Aaron Sexton would say

GENERAL FEAR LEVEL: 6

:30 tuck sit
15 DB push-ups 
50 DU's

6 plus 45

31’37 RX

I get so out of breath doing DUBs. Are there any suggestions on how to breathe?

8+17 RX