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Skill
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Flight Simulator
Double-unders
10 – 20 – 30 – 40 – 50 – 40 – 30 – 20 – 10
RX: All sets unbroken. Miss a rep, start that set over.
Getting Close: If you trip up just start where you left off.
Learning: Count your attempts.
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WOD
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Back Squat
3 – 3 – 3 – 3 – 3
You get 3 warm-up sets, then start counting them! From crossfit.com
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Tyler rocking 17.2 AND every single dress-up challenge. Winning!
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Jumps and Squats!
Skills and strength. Today you get to work your double-under prowess and then you get to squat heavy. Sounds like heaven. The DUs will serve as a nice warm-up. We also have yet to see them in the Open, and chances are pretty good that we still will. Try to keep a relaxed posture, especially those shoulders, and work on that bounding hop which will give you enough time for that rope to pass under your feet twice.
After the jumps, we squat. Today you have 5 sets of 3. The goal is to add load each set. We’ll give you 3 work-up sets to get to a starting place, then it’s go. If you do this right and challenge yourself with load, you’ll want to take some decent breaks between sets, especially toward the end. This is “for weight” not “for time.” Be smart about it and take your time. If you rush the work, you’ll end up stopping short of where you could have gone. Plan well and move some weight today!
