It is the start of January 2015 CrossFit Fundamentals Program. For the next 1.5 weeks, we will be introducing new people to CrossFit and our community. If you see a new face, make sure you introduce yourself.
For those attending the Fundamentals Program. We would like to welcome you to Industrial Athletics. We will see you at either 6am or 5:30pm.
Today also marks the start of January’s strength program. Monday’s will see Hang Power Snatches for this month. Concentrate on keeping the chest up during your dip, driving your hips as hard as possible, and catching that bar overhead with locked arms in a powerful partial squat.
CrossFit Alloy WOD for 1/5/2015:
Strength:
Hang Power Snatches
8, 8, 8, 8, 8
MetCon:
As Many Rounds as Possible in 6 Minutes:
4 Strict Handstand Pushups (level)
6 Pistols
8 Toes to bar
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
5 Pushups
10 Squats
15 Situps
Post Weight and Total Rounds to Comments
Scaling:
Platinum: As written above
Steel:
As Many Rounds as Possible in 6 Minutes:
4 Strict Handstand Pushups (Level or 1 ab mat)
6 Pistols (may use plate under foot)
8 Toes to bar
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
5 Pushups
10 Squats
15 Situps
Brass:
As Many Rounds as Possible in 6 Minutes:
4 Strict Handstand Pushups (Raised Target)
6 Pistols Progressions
8 Hanging L-Sit Leg Lifts
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
5 Pushups (may be on knees)
10 Squats
15 Situps
Bronze:
As Many Rounds as Possible in 6 Minutes:
4 Hand Release Pushups (may be on knees)
6 Alternating Lunges
8 Lying Leg Lifts
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
4 Pushups (may be on knees)
6 Squats
8 Situps
Scaling:
Platinum: As written above
Steel:
As Many Rounds as Possible in 6 Minutes:
4 Strict Handstand Pushups (Level or 1 ab mat)
6 Pistols (may use plate under foot)
8 Toes to bar
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
5 Pushups
10 Squats
15 Situps
Brass:
As Many Rounds as Possible in 6 Minutes:
4 Strict Handstand Pushups (Raised Target)
6 Pistols Progressions
8 Hanging L-Sit Leg Lifts
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
5 Pushups (may be on knees)
10 Squats
15 Situps
Bronze:
As Many Rounds as Possible in 6 Minutes:
4 Hand Release Pushups (may be on knees)
6 Alternating Lunges
8 Lying Leg Lifts
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
4 Pushups (may be on knees)
6 Squats
8 Situps
Scaling:
Platinum: As written above
Steel:
As Many Rounds as Possible in 6 Minutes:
4 Strict Handstand Pushups (Level or 1 ab mat)
6 Pistols (may use plate under foot)
8 Toes to bar
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
5 Pushups
10 Squats
15 Situps
Brass:
As Many Rounds as Possible in 6 Minutes:
4 Strict Handstand Pushups (Raised Target)
6 Pistols Progressions
8 Hanging L-Sit Leg Lifts
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
5 Pushups (may be on knees)
10 Squats
15 Situps
Bronze:
As Many Rounds as Possible in 6 Minutes:
4 Hand Release Pushups (may be on knees)
6 Alternating Lunges
8 Lying Leg Lifts
Rest 2 Minutes
As Many Rounds as Possible in 6 Minutes:
4 Pushups (may be on knees)
6 Squats
8 Situps
HP Snatches – 105lbs
Platinum – 6+4 and 6+10
HP Snatches – 105lbs
Platinum – 6+4 and 6+10
HP Snatches – 105lbs
Platinum – 6+4 and 6+10
HP Snatches: 85 lbs. for 8 reps
Steel: 11 + 32 [5+4; 6+28] Had to use 1 ab mat for HSPU’s. Pistols done strict.
HP Snatches: 85 lbs. for 8 reps
Steel: 11 + 32 [5+4; 6+28] Had to use 1 ab mat for HSPU’s. Pistols done strict.
HP Snatches: 85 lbs. for 8 reps
Steel: 11 + 32 [5+4; 6+28] Had to use 1 ab mat for HSPU’s. Pistols done strict.