It is the start of January 2015 CrossFit Fundamentals Program. Â For the next 1.5 weeks, we will be introducing new people to CrossFit and our community. Â If you see a new face, make sure you introduce yourself.
For those attending the Fundamentals Program. Â We would like to welcome you to Industrial Athletics. Â We will see you at either 6am or 5:30pm.
Today also marks the start of January’s strength program. Â Monday’s will see Hang Power Snatches for this month. Â 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.