It is the last day of August and also the first day of the September 2015 CrossFit Fundamentals Program. If you see someone new at Industrial Athletics, make sure you introduce yourself.
September will be the start of a new training program at Industrial Athletics. The 2016 Reebok CrossFit Open is in 6 months. As the biggest CrossFit Community event of the year, our training for the next 6 months will be geared toward preparing for that 5 week competition. Our strength program is going to change, we will be adding regular Olympic Lifting complexes, and the gymnastic skills will rotate every 2-3 weeks. Finally, the MetCons will be designed around the movements, weights, and time domains that we have seen in year past for the Open workouts.
CrossFit Alloy WOD for 8/31/2015:
Gymnastics Skill:
EMOM 12 Minutes:
Min 1: 15 Ring Pushups
Min 2: 15 Hand Release Pushups
Min 3: 15 Regular Pushups
Min 4: Rest
Note: scaling will be offered. Plan to start with an “easier” pushup progression and move toward a harder one.
MetCon:
Every 90 Seconds for 15 Minutes
1 Deadlift (70% of your 1 rep Split Jerk) or (185/125)
1 Hang Power Clean
1 Front Squat
1 Split Jerk
Note: You must pause at each individual position, i.e. no squat cleans in the place of the deadlift, power cleans, and front squat.
Scaling:
Platinum: As written above.
Steel:
Every 90 Seconds for 15 Minutes
1 Deadlift (155/105)
1 Hang Power Clean
1 Front Squat
1 Split Jerk
Brass:
Every 90 Seconds for 15 Minutes
1 Deadlift (13-115/95-75)
1 Hang Power Clean
1 Front Squat
1 Split Jerk
Bronze:
Every 90 Seconds for 15 Minutes
1 Deadlift (95-75/65-55)
1 Hang Power Clean
1 Front Squat
1 Split Jerk