Tuesday September 21st

AMRAP 5 Minutes

10 Hang DB Snatches
10 Goblet Squats (Progress to DB OHS after 1 or 2 rounds)
20 Single Unders (switch to double unders after round 1 if athletes have them)

Practice single arm db overhead squats. You can use whatever arm you want for the wod.
There are a lot of different ways to scale this one. Try to use the toughest movement you can do proficiently.
An example of proficiency- using a 25 DB and getting all your overhead squats unbroken, making them look pretty

An example of not being proficient- using a 70db, twisting your body like a pretzel, both heels off the ground, to get into some sort of position that almost resembles and and overhead squat then chucking the dumbbell across the room because you lost your balance.

CFG Event 11- Affiliate Rx version
17-min. AMRAP:
1 Legless Rope Climb
7 S-Arm DB Overhead Squats 70/50lbs
45 Double Unders

Affiliate Intermediate Version
17-min. AMRAP:
1 Rope Climb
7 S-Arm DB Front Squats 50/35lbs
45 Double Unders

17-min. AMRAP: Affiliate Scaled Version
3 rope pulls from the ground
7 Goblet Squats 50/35lbs
45 Single Unders

Athletes begin 5′ away from the climbing rope, facing the rope. The duration of this workout has been increased to allow athletes the chance to do more work given it is the only thing in class, and there are multiple higher skill movements that will likely slow athletes down.


For larger classes or where there are far more athletes than ropes,  30-60 second stagger should suffice, as athletes will quickly spread out on this workout and will not be on a climbing rope for more than 10 seconds at a time. If all ropes are taken, this is NOT A CRISIS. One will open up very quickly.