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DUs, Ring Dips, and KTEs for 9/8/2016

By September 7, 2016One Comment

Are you participating in this month’s Double Under Challenge?  Make sure you check the flyers in the gym.  You have 1 of 3 goals to set.  The CFE on double unders is this Saturday at 11am.  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.  One critism of AMRAPs is the people slack off in the beginning knowing they have time to work.  If we program a WOD For Time, then every scrambles because every second counts.  However, if we program a 10 min AMRAP, everyone is more inclined to pace at the beginning.  As such, we simply reduced the time of the AMRAP.  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

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  • 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