Latest WOD

Double Under Practice for 8/25/2016

We have double under practice today in our extra work.  The Double Under is the #1 skill practiced at Industrial Athletics by our members.  That is because almost anyone can attempt them.  Double Unders aren’t like muscle ups that require both skill and brute strength.  If you can jump a rope, you can attempt a double under.  So, why are they so hard?  There are two factors that go into a succeful double under:  timing and jumping.  For the timing aspect, you have to be able to separate your upper and lower body.  Your arms and wrists have to move faster than you are jumping.  That is the main issue with most people trying to learn double unders.  On the other hand, you also have to jump high enough to give the rope clearance to pass under twice.  Keep this in mind during our practice today.

9am Class today is Canceled.

CrossFit Alloy WOD for 8/25/2016:

Gymnastics Skill Work:
Double Under Practice:
50 Right Leg Jumps
50 Left Leg Jumps
100 Single Under
then . . .
4x
1 Min Double Under Practice
30 Sec Rest

MetCon:
AMRAP 10 Min:
21, 15, 9
Overhead Squats (115/75)
TTB
If you finish in under 10 Min, repeat 21, 15, 9

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 10 Min:
    21, 15, 9
    Overhead Squats (95/65)
    TTB
    If you finish in under 10 Min, repeat 21, 15, 9

    Brass:
    AMRAP 10 Min:
    15, 12, 9
    Overhead Squats (75/55)
    Hanging Leg Raises
    If you finish in under 10 Min, repeat 15, 12, 9

    Bronze:
    AMRAP 10 Min:
    15, 12, 9
    Overhead Squats (55/35)
    Lying Leg Raises
    If you finish in under 10 Min, repeat 15, 12, 9