[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have limited hours today, Monday 9/5/2016, for the Labor Day Holiday! Classes will be held at 8,9 and 10AM![/creativ_alertbox]

Skill

EMOM for 10 Minutes
[Odd] :30s Double Unders
[Even] :30s Seconds of L-Sit

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of double unders and L-Sit, alternating between each movement.  If you are new to double unders spend 30 seconds making attempts and rest or perform single unders in between. If you have the skill but lack consistency try to work for the entire 30 second period for all 5 rounds.  If you are certain you will be able to go unbroken practice triple unders!  Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially performing a seated leg raise may be the best option if you are just starting out with this movement.  The closer your hands are to your feet, the hard the movement will be.  Athletes who have established this skill can make the movement more difficult by using the P-Bars or rings.

WOD

5 Rounds with 1 minute on each station

Dumbbell Power Snatch 45/30 lb
Wall Ball Shots 20/14 lb 10/9′
Row for Calories
Rest

This workout will be scored as you would the classic CrossFit workout “Fight Gone Bad”.  We have seen this interval setup several times and in this version we start with the most difficult weightlifting movement in terms of load and finish with rowing before a rest period. For the dumbbell snatch we’re looking for the movement to start with both ends of the dumbbell on the floor and finish with the dumbbell overhead with your hips and knees at full extension. You are not required to alternate each rep but do make an effort to distribute the work evenly!