CrossFit I35 WOD 12/6/19
The Gobler 2019 Style
100 Double Unders
100 AbMat Sit-ups
100 Wall Balls
100 Dumbbell Snatches
Plank Hold, 1:40
*A gasser at CrossFit I35 is sprint 100 feet and back 6 times or sprint 100 feet 12 times.
Big Note: The gasser is NOT a jog to recover from the other movements but a sprint that will send your heart rate to maximum as quickly as possible. If you are wearing a MYZONE belt your heart rate should be ABOVE 90% after each gasser. If you need a moment to catch your breath for the next movement please do so. If you find yourself spending more time with your hands on your knees (or the floor:) than you are sprinting or doing the movements you need to scale the movements in order to move both quickly and continuously.
Notice that there are no Rx weights. Choose your weights and movements with the following criteria.
You can do at least 15-20 reps of the movement unbroken
Regardless of the wallball weight you choose getting depth and height (10 feet for men and 9 for women) is ALWAYS more important than weight. Also almost deep and almost high enough are the exact criteria for scaling the movement. With the possible exception of muscle-ups doing the exercise one rep at a time is also criteria for scaling movement or weight.