Are you participating in this month’s Double Under Challenge? Â Make sure you check the flyers in the gym. Â You have 1 of 3 goals to set. Â The CFE on double unders is this Saturday at 11am. Â We will be working on the ability to separate your upper body and lower body movement as well as timing.
We have seen the type of AMRAP recently and for a reason. Â One critism of AMRAPs is the people slack off in the beginning knowing they have time to work. Â If we program a WOD For Time, then every scrambles because every second counts. Â However, if we program a 10 min AMRAP, everyone is more inclined to pace at the beginning. Â As such, we simply reduced the time of the AMRAP. Â You can’t pace in 5 minutes.
CrossFit Alloy WOD for 9/8/2016:
Olympic Lifting Accessory Work:
EMOM 10 Min:
1 Power Clean (80%)
1 Front Squats
1 Jerk
MetCon:
AMRAP 5 Min:
20 Double Unders
10 Ring Dips
Rest 2 Min
AMRAP 5 Min:
20 Double Unders
10 Knees to Elbows
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 5 Min:
15 Double Unders
7 Ring Dips
Rest 2 Min
AMRAP 5 Min:
15 Double Unders
7 Knees to Elbows
Brass:
AMRAP 5 Min:
15 Double Unders or 45 Single Unders
7 Hand Release Push-ups
Rest 2 Min
AMRAP 5 Min:
15 Double Unders or 45 Single Unders
7 Hanging Leg Raises
Bronze:
AMRAP 5 Min:
30 Single Unders
7 Push-ups
Rest 2 Min
AMRAP 5 Min:
30 Single Unders
7 Sit Ups