Big Thompson CrossFit WOD 17.9.6


Athletes after a very successful 1 RM week last week, we will be taking an “off” week and focusing on some specialized skills movements.  Most of these movements simply require practice and patience. Please work on your skills during the WOD.  For athletes already proficient at these skills I am challenging you to return back to the basics.  Working on the foundation or the base of the movement that got you there and will help you become even more proficient at the movement.  It will be more obvious what we are after this week when you see the WODs Rx movement verse the Sc movement.


Double Unders, Fast Single Unders


Handstand Push Ups, HSPU Negatives and HSPU Kick Ups (Feet inside hips and butt off the wall)



AMRAP 18 Minutes

100 Single Unders (Sc 20 Double Unders)

25 HSPU Wall Kick Ups, (Sc 5 HSPU or 5 HSPU Negatives