For those who did not make the cookout this past weekend, we have a new Goal Setting Challenge at Industrial Athletics. Â During this week, think of 1 or 2 goals that you want to achieve from CrossFit in the next 3 months. Â There are small pieces of paper on the main table where you need to write your name and goal(s) down. Â We will then pin it up above the white board for you to see every day. Â Not only will be continue to train for general physical preparedness, but we will also train with more personalized purpose.
This is the final week of pistol progression work. Â We will move back to an easier progression, work a “harder” progression, and continue with our 1 leg strength development through weighted overhead walking lunges. Â Make sure you are working as close to below parallel as you can.
CrossFit Alloy WOD for 8/24/2015:
Skill:
3×10 Candlestick rolls to pistol (5 per leg)
3×10 Hard Pistol Progression
3×10 Overhead Walking Lunges (45/25)
MetCon:
As Many Round As Possible in 15 Minutes:
10 Burpees
10 Pistols
7 Bar Muscle Ups
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Round As Possible in 15 Minutes:
6 Burpees
6 Pistols
3 Bar Muscle Ups
Brass:
As Many Round As Possible in 15 Minutes:
8 Burpees
8 Pistols (progressions)
10 Chest To Bar Pullups (may be banded)
Bronze:
As Many Round As Possible in 15 Minutes:
6 Burpees
6 Walking Lunges (6 each leg)
6 Jumping Chest to Bar Pullups
Scaling:
Platinum: As written above.
Steel:
As Many Round As Possible in 15 Minutes:
6 Burpees
6 Pistols
3 Bar Muscle Ups
Brass:
As Many Round As Possible in 15 Minutes:
8 Burpees
8 Pistols (progressions)
10 Chest To Bar Pullups (may be banded)
Bronze:
As Many Round As Possible in 15 Minutes:
6 Burpees
6 Walking Lunges (6 each leg)
6 Jumping Chest to Bar Pullups