As we come toward the end of the week, it is important to make sure we are paying attention to our bodies and any soreness or tightness we are experiencing. Â Foam rollers and mobility bands are always available before and after class. Â Grab a roller, move to an unused area of the gym, and address your mobility issues to make sure you stay fresh and can give 100% every day.
CrossFit Alloy WOD for 1/8/2015:
Skill:
Wrist Mobility
Tabata Plank Holds
MetCon:
Death By
12 minutes of Strict Ring Dips
Rest 1 Minutes
Reverse (12-1) 12 Minutes Hang Power Cleans (75% Body weight)
Scaling: Note: When calculating weight, round up to the nearest 5lb increment.
Platinum: As written above.
Steel:
Death By
12 minutes of Ring Dips
Rest 1 Minutes
Reverse (12-1) 12 Minutes Hang Power Cleans (60% Body weight)
Brass:
Death By
12 minutes of Hand Release Pushups (may be from knees)
Rest 1 Minutes
Reverse (12-1) 12 Minutes Hang Power Cleans (50% Body weight)
Bronze:
Death By
12 minutes of Pushups (may be from knees)
Rest 1 Minutes
Reverse (12-1) 12 Minutes Hang Power Cleans (40% Body weight)
Scaling: Note: When calculating weight, round up to the nearest 5lb increment.
Platinum: As written above.
Steel:
Death By
12 minutes of Ring Dips
Rest 1 Minutes
Reverse (12-1) 12 Minutes Hang Power Cleans (60% Body weight)
Brass:
Death By
12 minutes of Hand Release Pushups (may be from knees)
Rest 1 Minutes
Reverse (12-1) 12 Minutes Hang Power Cleans (50% Body weight)
Bronze:
Death By
12 minutes of Pushups (may be from knees)
Rest 1 Minutes
Reverse (12-1) 12 Minutes Hang Power Cleans (40% Body weight)
Platinum: Luckily, 75% of my body weight isn’t much. Did 115 lbs. (although technically, I should have done 120 lbs. since I weigh 160 lbs.) for hang power cleans. Got through Rounds 12 and 11, but had trouble with Round of 10 where I only got 8 reps. I took a deep breathe and then got back on track with Round 9 by completing 9 and then completing all remainder sets at 115 lbs.
Strict Ring dips were fine for all rounds.
Platinum: Luckily, 75% of my body weight isn’t much. Did 115 lbs. (although technically, I should have done 120 lbs. since I weigh 160 lbs.) for hang power cleans. Got through Rounds 12 and 11, but had trouble with Round of 10 where I only got 8 reps. I took a deep breathe and then got back on track with Round 9 by completing 9 and then completing all remainder sets at 115 lbs.
Strict Ring dips were fine for all rounds.
Platinum: Luckily, 75% of my body weight isn’t much. Did 115 lbs. (although technically, I should have done 120 lbs. since I weigh 160 lbs.) for hang power cleans. Got through Rounds 12 and 11, but had trouble with Round of 10 where I only got 8 reps. I took a deep breathe and then got back on track with Round 9 by completing 9 and then completing all remainder sets at 115 lbs.
Strict Ring dips were fine for all rounds.