Don’t forget the October CFE on Split Jerks will be moved to this Sunday, the 23rd, at 10am.
Today’s WOD starts with plank holds before the MetCon with cleans and walking lunges. Plank holds help us improve our core stability. Through skill transfer, we can apply the core stregnth we gain from these exercises in order to hold safer positions in movements like pullups, deadlifts, cleans, snatches, and squats. The goal is to maintain tight abs and obliques with a neutral spine.
CrossFit Alloy WOD for 10/18/2016:
Core:
4 Rounds:
0:30 Right Side Plank
0:30 Left Side Plank
0:30 Pushups Plank
0:30 Rest
MetCon:
10 Rounds for Time:
5 Cleans (155/105)
10 Walking Lunges
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
10 Rounds for Time:
5 Cleans (135-115/95-75)
10 Walking Lunges
Brass:
10 Rounds for Time:
5 Cleans (95/65)
6 Walking Lunges
Bronze:
10 Rounds for Time:
5 Cleans (75/55)
6 Walking Lunges