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January 20, 2018

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]Thanks to everyone who came out to support the Rollin’ Kings last night! They won their first game and play again at 12:30 and 5:00 today and 11:00 and 12:30 on Sunday. All games are at Harper Junior High in Davis and admission is free![/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

WOD

AMRAP in 20 Minutes
20 Wall ball shots 20/14 lb 10/9′
40 Sit-ups
60 double-unders

Workout notes

Today we have three classic CrossFit elements combined to form a difficult long duration time priority triplet. All three movements come in moderate effort set sizes.  For most athletes sprinting any particular movement or round won’t pay off in the long run so you’ll want to find a sustainable pace early on. Use a medicine ball weight and target height you can complete all 20 reps in 2-3 sets throughout the workout.  The sit-ups are performed at bodyweight and best scaled by cutting the volume if a set of 40 is far outside of your experience.  If you have double unders but 60 seems like a monumental task, scale the total number to a volume you could achieve in about 60 seconds.  For those of us that haven’t mastered the skill, scale to single unders but make a few double under attempts every round!

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