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Tuesday October 17 2017

NEWS:

  • CrossFit Hamilton Schedule For The Week of H2H Competition:
    • Friday, 10/20: Classes at 6am & 930am.
      • Gym will close at 10:30 for set-up
    • Saturday, 10/21: Competition Day!
      • No Classes
    • Sunday, 10/22: No Classes / Open Gym
      • Clean-up day

WOD:

“A Trio of Couplets”

5 min. AMRAP

Run 100m

10 Alternating Dumbbell Snatches #50/35

Rest 3 minutes

5 min. AMRAP

30 Double Under’s

1 Rope Climb

Rest 3 minutes

5 min. AMRAP

Bike 10 Calories

10 Single Arm Dumbbell Push Press (5 L / 5 R)

FORMAT:

  • Start people on different AMRAPs depending upon size of class.
  • The Aerobic pieces of the workout, i.e., Run, Double Under’s and Bike should be performed as a sprint!

SCALING:

  • Run
    • Sprint as hard as you can!
    • Shorten distance if needed
    • If you cannot run, perform 50 Mountain Climbers as fast as possible
  • Dumbbell Snatch
    • If you cannot perform this movement from the ground, perform it from the hang position
    • If you cannot perform DB Snatch today, perform Kettlebell Swings
  • Double Under’s
    • If you cannot perform Double Under’s, perform max attempts or singles in 20 seconds
  • Rope Climbs
    • If you cannot perform Rope Climbs, substitute 3 Rope Pulls for 1 Rope Climb
  • Assault Bike
    • Sprint as hard as you can!
    • Decrease calories if needed
  • Single Arm Dumbbell Push Press
    • Coaches scale if needed
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