“Double or Nothing”


Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:20 Seconds

Jumping Jacks

Active Spidermans


Single Unders

Active Samson

Push-up to Down Dog

Single Unders

Air Squats

Single Leg Unloaded Romanian Deadlifts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: Warm-up (No Measure)


10 min

Wall Squat


1. Spread the floor apart with the feet

2. Maintain lumbar curve

3. Send the hips down and back

4. Have the knees track over the toes

5. Keep the heels grounded

6. Hips below crease of knee

Slowing this movement down will help athletes develop kinesthetic awareness of how they are moving during the squat. Three seconds on the way down will help them make these points of performance a priority and help coaches better identify these faults. Wherever the error appears during the squat is where athletes should spend most of their time. The name of the game today is controlling the whole range of motion.

followed by…

3: Metcon (Time)

“Double or Nothing”

3 Rounds:

75 Double Unders

50 Air Squats

15 Power Cleans (RX +165/125) (135/95)

Beginning the day with some skill work in “Wall Squats” or “Squat Therapy” as it is often called. This is a great assessment of athletes squat mechanics and can work to improve points of performance in the air squats in today’s workout and beyond. In “Double or Nothing”, looking to choose a weight on the barbell that athletes could complete in 1-3 sets per round. Should be a load that they can cycle for a repetitions within the workout.