Weekly Challenge 5.11.20

Hey Uncommon! It’s that time of the week for your weekly challenge!


This week, we challenge you to complete 5:00 Double Under practice & write down 3 positive affirmations daily! 

Each day you complete this task will earn you 1 point toward the “Spatial Distancing” Commitment Club leader board!


Ah, double unders. One of the most frustrating gymnastics movements for a lot of crossfitters. The beauty about this particular movement is that it is all about feeling; All about getting in tune with a rhythm. It is a movement that takes patience and dedicated time to practicing this skill. Since we are still in quarantine, why not use this time to get better at them?!



If you’ve never done a successful double under before, this is your week to get it! Back to that whole ‘find your rhythm’ idea, that’s all there really is to it. Go ahead and practice some double taps to ingrain the rhythm in your head, and practice the following sequence:

  • single-single-double

Did you trip up? That’s okay! We’ve all been there! Keep trying and you WILL get it!



This is for the athlete who kinda sorta has double unders, but would like to become more proficient at them. If you’re used to the single-single-double approach, shoot for more doubles in between your singles. An example could look like this:

  • single-single-double
  • single-single-double-double
  • single-single-double double-double

Keep going up the ladder until you trip up!



Already good at double unders? Try for triple unders! OR if you’ve been in one of Coach Jackies classes before, she has had the deal that if you complete 5 backwards double unders, she owes you a coffee. Being that Tony Arms and TJ Siple have both completed this before (mad props, y0!), there is a new standard…

  • Complete 10 backwards double unders & Jackie will grab you a coffee when this is all over! Video or it didn’t happen! 🙂


Ropeless Peeps

Don’t worry! We didn’t forget about you! Check out the videos below to see your homework. In short:

  • 1:00 Hollow Body Hold
  • 1:00 Tuck Jumps
  • 1:00 Double Taps
  • 1:00 Single Leg Lateral Jumps (Right Leg)
  • 1:00 Single Leg Lateral Jumps (Left Leg)

Hollow Body Hold

Tuck Jumps

Single Leg Lateral Hops

Double Taps

Write Down 3 Positive Affirmations Daily

Whether we like to admit it or not, we all talk to ourselves. Have you ever taken the things you say about yourself inside your head and said them out loud? Negativity has a funny way of creeping it’s way into our thoughts, and it tells us that we cna’t achieve something or that we’re not good enough.


Positive affirmations are a way to allow our inner voice to be more of a personal cheerleader rather then a inner critic.


Flip the script this week by writing down 3 daily positive affirmations and keeping them close by throughout your day. You just might end up feeling happier, more confident, and motivated!

author: Jackie Richards


Leave a reply