Latest WOD

Double Under Skill Work for 1/15/2016

We end the weekdays with double under skill work and a snatch EMOM.  Double Unders are the number 1 most practiced skill at Industrial Athletics.  A movements which requires the skill to jump rope and the coordination to move the rope faster than you are jumping.  Some athletes pick up on double unders quickly.  Others struggle for a year.  One of the first steps is to develop rope control and body awareness.  The next step is practice, practice, practice.  Don’t get too anxious.  This movements also happens to be one of the most frustrating.

CrossFit Alloy WOD for 1/15/2016:

Double Under Skill Work:
50 Single Unders
25 Right Leg Jumps
25 Left Leg Jumps
Then . . .
Tabata Jump Rope
(Work on something hard, i.e. triple unders, double unders, faster single unders)

MetCon:
EMOM 10 Min:
1 Squat Snatch (155/105)
1 HS Snatch
1 Overhead Squat

6:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion One Comment

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    EMOM 10 Min:
    1 Squat Snatch (135-115/95-75)
    1 HS Snatch
    1 Overhead Squat

    Brass:
    EMOM 10 Min:
    1 Squat Snatch (95/65)
    1 HS Snatch
    1 Overhead Squat

    Bronze:
    EMOM 10 Min:
    1 Squat Snatch (75-55/55-35)
    1 HS Snatch
    1 Overhead Squat