Workout 5.31.17

Nickname: This looks like a good idea…

Cloud 9 CrossFit – CrossFit

Warm-up

8 Minute Dynamic Warmup, Single under knock out. Athletes must accumulate 6-9-12-15-18-21-24-27 single

unders, they must pause after each set, if they mess up they must stop and do two PVC OHS before

they can continue. Game stops when someone finishes

Specific Warmup

Double under progressions as class

30 sec jump (no rope, find pace)

30 sec rest

30 sec singles with rope (double under pace in regards to jump)

30 sec rest

1:00 double unders

*if you have double unders, same progression…but work towards triple unders instead

WOD

Metcon (Time)

100 Double unders

50m OH walking lunge 45/25

50 Burpees

50m OH Walking lunge 45/25

100 Double unders
Stimulus: 12-17 Min

Double unders shouldn’t hold athletes up today.

For athletes on the fence about reps give them :90 seconds of attempts until they move on

Single unders are there for athletes who don’t have any du at all

Scaling:

Option 1: 90 secs of DU work,

Option 2: 75 DU’s

Option 3: 150 singles, burpees to box

Cashout

2 Min L sit hold

2 Min hip extension hold

2 Min max strict pull ups

*hold the static positions as long as you can within the 2 mins, not accumulating.

Feature Video

Cloud 9 Teen Camp