2 Days with no loading, who dis? “Hello, it’s me, Variance.” If you are a body weight ninja, show us. If you struggle wit wall walks and or DU’s then this is for you kids. This is a repeat workout from the 2021 CrossFit Open and it is a serious pump. Consider spending adequate time to refine the cycle speed of dubs for those that have it, and truly exhaust efforts for getting them and improving them for those who are still fighting to master the movement. Consider scaling them for the workout by reducing the volume first if the movement is doable and then second reducing the skill to single unders and double the reps.
Coach play a song, all athletes should do single unders throughout the song in anyway they want, no double unders yet.
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6 minute AMRAP
3 Inch worms
5 Push Up
8 Walking Lunge
10 Calf raises (rise to toes as high as possible, no jump)
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20 DU or Singles
1 Wall Walk
2 rounds
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5:00 Double Under practice, specifically focused on spinning rope faster, jumping less, and of course helping those who don’t have double unders a chance to practice and figure out the appropriate scale for the workout.
RX Conditioning:
21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
Intermediate
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min.
Baseline:
For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.
Time cap: 15 min.
DB Upright Row 3×12 (keep tempo slower down than faster up)
DB Skull Crusher 3×12 (slower down than faster up tempo)
Superset the two, rest as needed.
