WOD 12/05/2021 - CrossFit 718

A2: 3 RFQ of: 20 Seconds Each-
Mountain Climbers/
Flutter Kicks/
Jumping Jacks

…

A3: Double Unders Warm Up/Progression=
20 Seconds Each For Quality:
Jump In Place
Single Unders
Single Unders + High Jump
Slow Singles + Fast Singles
Singles + Doubles (1,1,1,2)
Double Unders

…

B1: Metcon (Time)

Double Unders Test/Game=
Against A 2 Minute Clock:
21/18/15/12/9/6/3 of UB Double Unders
+
1 Burpee penalty every time you trip Up

Notes: Must be unbroken each set/ must take a small break after each unbroken set/Penalty burpees must be done immediately after you trip up/ Once the first person has completed all reps, game concludes and that athlete is the “winner”.

@90% Sustainable Pace; Rest/Stretch 2 Minutes before B2

– 2 Minute Time Cap

B2: Hollow body hold (Practice/Review)

2-4 Minutes Practicing and reviewing the Hollow Body Hold

B3: Metcon (Time)

RX’d=
14 Minute AMRAP of:
20 Double Unders/
:20 Hollow Hold

Level 1= 14 Minute AMRAP of: 20 Double Unders/
:20 Hollow Hold

Level 2= 14 Minute AMRAP of: 20 Single Unders/
:20 Hollow Hold

@90% Hard But Sustainable Pace; Rest 2-3 Minutes before C

For RX’d– Add 20 reps to the double unders and :20 to the hollow hold in every round.

For Level 1 & 2– Add 10 reps to the double/single unders and :10 to the hollow hold in every round.

*C: Metcon (1 Rounds for reps)

GHD Accessory Work=
For Quality:

50 Hip Extension @21X2/
30 Back Extension @2121/
15 Hip & Back Extension @2121

*= Complete as much as possible in time remaining

@Easy pace adhering to tempos; Rest as needed

Hip/Back/Hip&Back Extension=
https://www.youtube.com/watch?v=uha4orxDqSM&t=1s

Notes: Coaches, try not to substitute unless absolutely necessary. That being said, if you have a larger class and get bottle necked at the GHD sub with the following:

For Hip Extension sub with Good Mornings @ tempo.