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WOD – Wed, Sep 13

Intent (Checkmark)

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.


Warm Up (Checkmark)

Coach play a song, all athletes should do single unders throughout the song in anyway they want, no double unders yet.


6 minute AMRAP

3 Inch worms

5 Push Up

8 Walking Lunge

10 Calf raises (rise to toes as high as possible, no jump)


20 DU or Singles

1 Wall Walk

2 rounds


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.

21.1 (Time)

RX Conditioning:


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.


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.


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.

Accessory (Checkmark)

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.