CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

5 Burpee Tuck Jumps

10 Playboys / side

15 Banded Squats

Empty Barbell Warm-up + Drills

Strength

Hang Clean (Build to a Heavy Single)

12 minutes

Metcon

Flight Simulator (Time)

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

35 unbroken double unders

40 unbroken double unders

45 unbroken double unders

50 unbroken double unders

45 unbroken double unders

40 unbroken double unders

35 unbroken double unders

30 unbroken double unders

25 unbroken double unders

20 unbroken double unders

15 unbroken double unders

10 unbroken double unders

5 unbroken double unders

You must stop between sets. Time cutoff is 25 minutes.
If you cannot perform this many double unders, make your own gradient: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1, 3-6-9-12-15-18-21-24-27-30…, etc.

If you cannot perform double unders, aim for triple the amount on single unders.

Use a 3-strike policy on a particular set of double unders before moving on and just doing the double under count without it being unbroken.