Skill:
Two Attempts at Max DUs in 30 seconds
Strength:
Back Squat x 5 (80% 1RM)
Single Leg Deadlift x 5 R/L
Primal Squat x 30 sec
Conditioning: 12 min AMRAP
Double-Unders x (Max Reps Performed in 30 sec Skill Test – take your best score)
Burpees x 5-10-15… Add 5 burpees per Round
For example, if you complete 33 DUs and 37 DUs in the skill portion you will use 37 DUs in your WOD and will complete 37 DUs, 5 Burpees, 37 DUs, 10 Burpees, and so on for 12 minutes.
We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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On January 21st, CrossFit West Houston turned ten years old. Ten years in business is a pretty big milestone. Big milestones offer a time to reflect on the good, the bad and the ugly. Certainly, there has been all those things in the last decade, but from all of that there were lessons. The last […]
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2 Comments to "8/21/12"
Luis says:
August 20, 2012 at 8:27 pm -
Ryan can u pls post part II? (on this same post if u can). Thanks man!
Ryan H says:
August 21, 2012 at 12:03 pm -
Sure thing Luis.. here you go:
https://journal.crossfit.com/2011/03/theposition1doubleunder.tpl
I’m not sure if the rest of the videos in the series are free or not, but if you’re not subscribed to the CF Journal it’s the best $25 you’ll spend all year.