Why Double Up?
Another Double WOD Day coming up. Why are you seeing these? Well, it’s a great way for us to expose you to high peak metabolic output over a short duration, rest you up, and demand that same peak output shortly thereafter. I could go into a lot of depth about metabolic pathways and energy output, but I’m not trying to impress you here. I’m trying to make you fitter.
In zombie apocalypse terms: if we’re training your system to be ready for anything, it also means “be ready when I need you again, maybe right away”. That’s why we do the doubles. Coincidentally it also helps prepare you for MMA matches, any sporting event with time-outs, and big CrossFit competitions.
We’re pairing a “race the clock” EMOM with a “crash the car” AMRAP today. In the first WOD you’ll have to push hard to get rest between the minutes, so go fast and buy yourself some breathing room. The second WOD is technical and shouldery in an AMRAP format so brace up, reach for the sky, and keep at it for the full duration.
WOD:
EMOM 10
8 KB Swings (1.5/1)
8 Box Jumps (24/20)
– rest 5 mins –
AMRAP 10
5 Snatches (95/65)
5 OH Squats
5 Lemon Squeezers/Tuck Ups
WoD #1: 51 seconds slowest round Rx
WoD #2: scaled to C&J with Front Squat due to hand issue aggravated in wider Snatch/OH Squat position. 75#, 7+12.
WOD1: 0:37, 1pd KB, 20″ BJ
WOD2: 7+7 @ 55#
Double WOD after a liquid lunch was not my greatest moment.