For those who did not make the cookout this past weekend, we have a new Goal Setting Challenge at Industrial Athletics. During this week, think of 1 or 2 goals that you want to achieve from CrossFit in the next 3 months. There are small pieces of paper on the main table where you need to write your name and goal(s) down. We will then pin it up above the white board for you to see every day. 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. 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. 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