WOD: Mount Hamilton — Jump Rope & Core Endurance
Today’s Workout: “Mount Hamilton”
Format: For Time (Complete the work as fast as possible)
- 300 Single Unders
- 75 AbMat Situps
- 200 Double Unders
- 50 AbMat Situps
- 100 CrossOvers
- 25 AbMat Situps
Score: Total time to completion.
What Makes This Workout Effective
“Mount Hamilton” is a deceptive grinder that taxes two specific areas: the calves/Achilles (from jumping) and the abdominal wall (from situps).
While there are no heavy barbells today, the sheer volume of Jump Rope repetitions builds incredible cardiovascular endurance and lower-leg elasticity. What makes this workout uniquely challenging is the increasing complexity of the jump rope movements as fatigue sets in. You start with basic single unders, progress to the faster-paced double unders, and finish with the highly technical crossover jump.
The AbMat Situps serve two purposes: they act as a “rest” for your calves, but they rapidly fatigue your core, making the upright posture required for jumping rope increasingly difficult to maintain in the later rounds.
Scaling Options — Every Level Welcome
| Level | Jump Rope (Round 1) | Jump Rope (Round 2) | Jump Rope (Round 3) | Situps |
|---|---|---|---|---|
| Rx (As Prescribed) | 300 Single Unders | 200 Double Unders | 100 CrossOvers | 75 - 50 - 25 |
| Scaled | 200 Single Unders | 100 Double Unders | 50 CrossOvers | 50 - 35 - 15 |
| Beginner | 150 Single Unders | 150 Single Unders | 150 Single Unders | 30 - 20 - 10 |
Struggling with double unders or crossovers? Today is a fantastic day to practice them under the watchful eye of a coach. If you get stuck during the workout, our coaches will give you a time cap per jumping station (e.g., “accumulate 2 minutes of practice”) so you keep moving and still get a great workout.
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 12 min | Calf stretching, ankle mobility, core activation |
| Skill | 15 min | Jump rope progressions (Single -> Double -> Crossover) |
| Prep | 5 min | 1 round of: 20 singles, 10 situps, 5 doubles |
| WOD | 20 min | ”Mount Hamilton” |
| Mobility | 8 min | Foam roll calves + upward dog holds |
Total class time: approximately 60 minutes.
Movement Glossary
If you’re new to CrossFit, here’s what today’s key movements mean:
For Time: A workout format where you have a set list of work to do, and the goal is to finish it as fast as possible.
Single Under: A standard jump rope rep where the rope passes under your feet once per jump.
Double Under: An advanced jump rope technique where the rope passes under your feet twice during a single jump. It requires a slightly higher bound and much faster wrist speed.
CrossOver: A jump rope movement where you cross your arms in front of your body as the rope passes under your feet.
AbMat Situp: A situp performed with a contoured pad (an AbMat) placed under your lower back. This provides lumbar support and allows for a full stretch of the abdominal wall at the bottom of the movement.
Frequently Asked Questions
I can’t do double unders yet. Can I still do the workout?
Absolutely. The most common scale for double unders is to simply double the amount of single unders (e.g., 400 single unders instead of 200 double unders).
Will doing that many situps hurt my back?
The AbMat is specifically designed to support the natural curve of your lumbar spine during situps, preventing the “tailbone rub” and lower back strain common with traditional floor situps. Our coaches will also watch your form to ensure you’re using your core, not pulling on your neck.
What if I don’t have my own jump rope?
CrossFit MYO provides high-quality jump ropes in various lengths for all members to use. Our coaches will help you find the right size rope for your height before the workout begins.
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