It is the last day of August and also the first day of the September 2015 CrossFit Fundamentals Program. Â 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. Â The 2016 Reebok CrossFit Open is in 6 months. Â 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. Â 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. Â 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: Â 15 Ring Pushups
Min 2: Â 15 Hand Release Pushups
Min 3: Â 15 Regular Pushups
Min 4: Â Rest
Note: Â scaling will be offered. Â 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: Â 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