We have been breaking down jumping rope all month in hopes of developing the rope skills needed to progress to gaining double unders and increasing our current double under skills. Â By breaking down the double under to single under skills, we learn to control the rope, control our jumping, and develop our rhythm. Â The final skill work for the month will have the most difficult jump rope skill of the month, single legged jumps.
CrossFit Alloy WOD for 8/28/2014:
Skill:
3 Rounds:
10 Candlestick Roll to Pistol Progression
3×10 Single Legged Single Unders (Alternating Each Leg)
MetCon:
2 Rounds for Time:
Run 500m
40 Pistols
30 Toes To Bar
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
2 Rounds for Time:
Run 500m
30 Pistols
20 Toes To Bar
Brass:
2 Rounds for Time:
Run 500m
25 Pistol Progressions
20 Knees to Elbows
Bronze:
2 Rounds for Time:
Road Sprint
25 Air Squats
20 Sit-ups
Platinum: 13:42 with strict toes to bars. Actually did the 1st round of 30 TTB’s unbroken.
Welcome to Steffan (friend of Edith) who dropped in for the 6:15 am class. Thanks for pushing the pace, Steffan, at the Platinum level!
Great job to 5:15 am Brian a/k/a “Poke” who also did strict TTB at the Platinum level!
RX – 10:20ish