Double Jeopardy

Combining a couple elements that most people try to avoid (running and double-unders) makes this quite the challenge. Running is a great form of cardio, but did you know jump rope is just as effective? Don’t have double-unders or not know what double-unders are? No need to panic, there are modifications (and explanations) to help. This is a true cardio workout that gets your whole body in motion. The great part of this particular workout is that you can modify any movement and still get your heart pumping. One thing to keep in mind for this workout is each round has alternating movements for example 50 Double-unders then 50 Sit-ups, 40 Double-unders then 40 sit-ups etc.

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Here are a few quick videos to help guide you for each movement along with modifications/scaling options.

Keep in mind that even modifications may not work for everyone. If you feel pain, skip the exercise and substitute a different version or try one of the alternatives listed below.

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Need a Running Modification? 

• Cut distance in half or 4 minutes of other cardio (Walking, biking, rowing, swimming, etc.)

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Double-Unders

"Double-unders require the athlete to propel the body upward and lift the feet up to several inches from the ground while making small, fast circular movemen...

Need a Modification? Try These:

• 1/2 the reps

• 1 1/2 x Singles

• Penguin Hops

• Lateral Line Hops

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Sit-ups

CrossFit Seminar Staff member Julie Foucher demonstrates the ABMAT situp. For more info on CrossFit's Trainer Courses: http://www.crossfit.com/cf-info/certs....

Need a Modification? Try These:

• 1/2 the reps

• Elbow-ups