Sticking with our theme of adding special programming unique to Industrial Athletics, we are going to add another Industrial Athletics benchmark WOD today. Benchmark WODs are workouts that are programmed for a particular purpose, repeated on a regular basis, and used to test whether we are getting stronger. Most of us are familiar with CrossFit’s benchmark wods, like Cindy or Diane, but we are creating our own, specific to our growing Community. Every last Wednesday of the month this year, we have been programming “The Industry,” and it has been an amazing tool to see our athletes reducing time, getting stronger, developing double unders, etc.
Today, we are adding “Climbing the Corporate Ladder.” Sticking with the “Industrial” theme of Industrial Athletics, this WOD is play on words. It also involves STAIRS. Meant to be a sprint, this WOD should not be particularly heavy, high, long, or slow for anyone.
CrossFit Alloy WOD for 5/12/2015:
Mobility:
2 Minutes of Each:
Lying Wall Squat
Pigeon Sweep (each leg)
Keg Drill with Barbell
Banded Bully Stretch
MetCon :
“Climbing the Corporate Ladder”
3 Rounds for Time:
1 Stair Climb
10 Power Snatches (95/65)
15 Box Jumps (24/20)
Post Time to Comments
7:30pm – Yoga with Amanda is Canceled
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
1 Stair Climb
7 Power Snatches (95/65)
10 Box Jumps (24/20)
Brass:
3 Rounds for Time:
1 Stair Climb
7 Power Snatches (75/55)
10 Box Jumps (24/20)
Bronze:
3 Rounds for Time:
1 Stair Climb
7 Power Snatches (55/35)
10 Box Jumps (20/short box)
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
1 Stair Climb
7 Power Snatches (95/65)
10 Box Jumps (24/20)
Brass:
3 Rounds for Time:
1 Stair Climb
7 Power Snatches (75/55)
10 Box Jumps (24/20)
Bronze:
3 Rounds for Time:
1 Stair Climb
7 Power Snatches (55/35)
10 Box Jumps (20/short box)