With a 3 minute clock
Row 30(25) Calories
With remaining time as many double unders as possible
Rest 2 minutes between rounds
Post total double unders to BTWB
As most of you know, we use Beyond the Whiteboard to track all of our workouts and movements. The link above directs you to a page where you can log your workout for the day. You can log anything that you do for the day and then use it as a resource to compare data and see how your fitness is changing. If you are a member at CrossFit Verve you get a Beyond the Whiteboard subscription free of charge. If you don’t have one and would like one, please let me know by emailing me at firstname.lastname@example.org.
Recently on the Beyond the Whiteboard blog they posted an article about the 20 most popular movements since 2008 that have been programmed on crossfit.com. Any guesses on what number 1 is? You’ll probably be surprised to know that it’s actually running. Back in 2008 and 2009 the pull up was the most popular movement, but since then running has been the most popular movement each year.
The most popular weightlifting movement is the deadlift. The deadlift has been in the top 4 most popular movements since 2008 and has been the second most popular movement overall for the past 2 years. The top 3 movements are running, deadlifts, and pull ups. A representative for each of the 3 movement categories. Actually those three together make up a pretty classic CrossFit type workout. Below are the top 10 movements logged on Beyond the Whiteboard based on crossfit.com programming. The article is really interesting and has some great insight into what goes into programming crossfit workouts. Click HERE to read the entire article.
|4||Deadlift||Push-up||Push-up||Kettlebell Swing||Burpee||Back Squat||Double Under|
|5||Air Squat||Kettlebell Swing||Kettlebell Swing||Burpee||Double Under||Double Under||Pull-up|
|6||Kettlebell Swing||Air Squat||Burpee||Double Under||Kettlebell Swing||Row||Row|
|7||Row||Burpee||Double Under||Push-up||Row||Burpee||Wall Ball|
|8||Burpee||Row||Row||Row||Back Squat||Wall Ball||Front Squat|
|9||Thruster||Double Under||Air Squat||Back Squat||Push-up||Front Squat||Burpee|
|10||Abmat Sit-up||Wall Ball||Wall Ball||Wall Ball||Wall Ball||Box Jump||Push-up|