CrossFit WOD, May 16, 2019

Grip BlastInspiration”Sleep is more important than nutrition for health. People of all different walks live healthy lives with polar opposite dietary habits. One constant for chronic disease prevention and survival is rest in the form of quality sleep.”
-Coach Todd HansonWarm-upWarm-upI. Game Day (10 min)

II. DOUBLE UNDER PROGRESSION (and Triples ๐Ÿ˜ฎ)
A) :30s Big Jump Singles (This will test plyometric endurance reqโ€™d for double unders)
:30s Rest
B) :30s Penguin Jumps (Tests the hand/foot coordination reqโ€™d for double unders. If you have DU, try hitting thighs 3x at the top)
:30s Rest
C) :30s Double Under Attempts (Combine the jump and the double rope turn. Try Triples if you have DU).

III. TOES TO BAR PROGRESSIONS (5 min)
5-10 reps of each.
A) Scap Pull Ups โ€“ This is the position our shoulder should ALWAYS be in while kipping.
B) Shoulder Kip โ€“ Push down on the bar to bring ears through and back of the arms.
C) Beat Swing โ€“ Add the hollow and arch positions to the shoulder initiated swing.
D) Bigger Kip Swing โ€“ Big lean back and push down on the bar with the lats.
E) Toes To Bar/Toward Bar โ€“ Quick snap of the lower abdominals to bring the legs up to or towards the bar.MetconMetcon (AMRAP โ€“ Rounds and Reps)AMRAP x 13 MINUTES
100 Alternating Single Unders
50 Strict Knee Tucks
100 Alternating Single Unders
50 DB Box Step-Overs (35โ€™s/25โ€™s)SCALING
DOUBLE UNDERS โ€” Decrease the reps if needed to a number you can complete under 2 minutes. If an athlete can not jump today, perform 2 minutes of work on either the bike or rower (approx. 30/24 cal respectively)
TOES TO BAR โ€” Toes towards the bar, kipping knee tucks, Strict Knee tucks, and V-ups are all great scales.
DUMBBELL BOX STEP OVERS โ€” Choose a load that will allow for a set of 10 to be done without question. This will definitely be in question later after all the toes to bar and jump rope work.Metcon (AMRAP โ€“ Rounds and Reps)AMRAP x 13 MINUTES
100 Double Unders
50 Toes to Bar
100 Double Unders
50 DB Box Step-Overs (50โ€™s/35โ€™s)SCALING
DOUBLE UNDERS โ€” Decrease the reps if needed to a number you can complete under 2 minutes. If an athlete can not jump today, perform 2 minutes of work on either the bike or rower (approx. 30/24 cal respectively)
TOES TO BAR โ€” Toes towards the bar, kipping knee tucks, Strict Knee tucks, and V-ups are all great scales.
DUMBBELL BOX STEP OVERS โ€” Choose a load that will allow for a set of 10 to be done without question. This will definitely be in question later after all the toes to bar and jump rope work.Optional Accessory WorkSUNS OUT, GUNS OUT FINISHER
2-3 SETS
10/10 Single Arm DB Rows
:30 DB Half Curl Hold (L/R)
10/10 Single Arm OH Tricep Extension

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