Ready for this???
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Pic: Angela Clancy

WoD: "How Low Can You Go ???"

Complete As Many Rounds As Possible in 10 Minutes of:

8 Dumbbell Squat Snatch (22.5 / 15 kg)

30m Shuttle Run (5m out & back x3)

Scaling in CrossFit is often seen as a dirty word. Some require scaling on most workouts & some require in a few. Some don't mind it, some hate it. The thought of scaling to some is seen as "not doing the WoD properly" or the phrase "i'm only doing (insert weight or modification)".
The thing most of these people are missing is that, (& are you ready for this?) ,there IS NO SUCH THING AS AN RX ATHLETE!!. Yup we went there! Every single move you do in there gym is a scaled version of a more advanced movement. A double under is a scaled Triple Under, A Triple Under is a scaled Quadruple Under. A Kipping Handstand Push Up is scaled Strict Handstand Push Up, & a Strict HSPU is a scaled Deficit HSPU, & so on.......
Today we want to expose you to the harsh realities of finding the right standard of movement for that days task. Yes the weight is Heavy & yes it may appear in the upcoming CrossFit Open, but today if you cannot do 22.5 or 15kg respectively then scale back the load. If you cannot safely overhead squat the DB then we will find a depth that works or go to a power snatch.
If it is any consolation Coach Karl needed to scale the weight back by 5kg & even then it was a hard task getting the movement down correctly. He couldn't nail it properly at 22.5 so he chose to work on the movement first & worry about the loading second. IF it pops its ugly head at aforementioned Open then he may choose to "go for it" as its a competitive day, but today this is TRAINING! Act accordingly. Mobility will play as big a role as anything so let that (& your coaches) be your guidance.
This is actually a really fun workout. Getting some shuttle runs in there will be a nice distraction & play to enhance our agility!
Hold the standards. Form is priority as always.
Scale as needed.

Post Number of ROUNDS to Beyond The Whiteboard