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Double Under Practice for 7/29/2016

We start today with Double Under Practice.  It is the #1 practiced skill at Industrial Athletics, so we try to practice the skill often.  The skill work starts with simple single unders.  Learning to coordinate hands and feet is the key.  Then, we make it a little harder by trying 1 leg jumps.  We finish with simple practice.  You will never get better at double unders without suffering through practice and failures.

The MetCon is an inverted Tabata.  Just in case you are tired of interval work this week, we are going to invert it.  It is meant to be heavy.  Suffer through 10 seconds of work and push hard.

CrossFit Alloy WOD for 7/29/2016:

Gymnastics skill work:
100 Single Unders
50 Right Foot
50 Left Foot
then . . .
300 Double Unders for Time

MetCon:
Inverted Tabata
10 Sec Work
20 Sec Rest
Shoulder Press (115/75)
Front Squats (185/125)
Deadlifts (315/215)
Rest 2 Min BTWN Tabatas

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6:30pm – Olympic Lifting Class with Greene Barbell Club

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    Inverted Tabata
    10 Sec Work
    20 Sec Rest
    Shoulder Press (95/65)
    Front Squats (135/95)
    Deadlifts (275-225/185-155)
    Rest 2 Min BTWN Tabatas

    Brass:
    Inverted Tabata
    10 Sec Work
    20 Sec Rest
    Shoulder Press (75/55)
    Front Squats (115-95/75-65)
    Deadlifts (185-155/125-105)
    Rest 2 Min BTWN Tabatas

    Bronze:
    Inverted Tabata
    10 Sec Work
    20 Sec Rest
    Shoulder Press (55/35)
    Front Squats (75/55)
    Deadlifts (135-115/95-75)
    Rest 2 Min BTWN Tabatas