We finish off this week with some skill work and two mini-AMRAPs involving weighted movements. Â This is the second time we are doing deadlifts this week. Â However, by changing the reps and weight of the movement, we are able to change its effect on the body. Â To better our functional fitness and be more generally physically prepared, we must be able to adapt to different stressers. Â On Monday, we performed the deadlift in a very controlled environment. Â Today, we add speed behind the deadlift in hopes of learning how to move moderately heavy height faster. Â Remember: Â Mechanics, Consistency, THEN Intensity. Â If you can’t deadlift while maintaining a flat back and strong core, adjust the weight or the movement.
CrossFit Alloy WOD for 2/13/2015:
Skill
Opening the shoulder and hip at the same time during Toes to Bar
MetCon:
As Many Rounds as Possible in 6 Minutes:
5 Deadlifts (255/175)
10 Wall Balls (20/14)(10’/9′)
Rest 3 Minute
As Many Rounds as Possible in 6 Minutes:
5 KB Swings (2/1.5)
10 Wall Balls (20/14)(10’/9′)
Post Rounds for each mini AMRAP to Comments
6:30pm – Olympic Lifting with Greene Barbell ClubÂ
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 6 Minutes:
5 Deadlifts (185/125)
10 Wall Balls (20/14)(10’/9′)
Rest 3 Minute
As Many Rounds as Possible in 6 Minutes:
5 KB Swings (1.5/1)
10 Wall Balls (20/14)(10’/9′)
Brass:
As Many Rounds as Possible in 6 Minutes:
5 Deadlifts (155/105)
10 Wall Balls (20/14)(10’/8′)
Rest 3 Minute
As Many Rounds as Possible in 6 Minutes:
5 KB Swings 1.25/.75)
10 Wall Balls (20/14)(10’/8′)
Bronze:
As Many Rounds as Possible in 6 Minutes:
5 Deadlifts (135-115/95-75)
10 Wall Balls (14/10)(9’/8′)
Rest 3 Minute
As Many Rounds as Possible in 6 Minutes:
5 KB Swings 1.0/0.5)
10 Wall Balls (14/10)(9’/8′)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 6 Minutes:
5 Deadlifts (185/125)
10 Wall Balls (20/14)(10’/9′)
Rest 3 Minute
As Many Rounds as Possible in 6 Minutes:
5 KB Swings (1.5/1)
10 Wall Balls (20/14)(10’/9′)
Brass:
As Many Rounds as Possible in 6 Minutes:
5 Deadlifts (155/105)
10 Wall Balls (20/14)(10’/8′)
Rest 3 Minute
As Many Rounds as Possible in 6 Minutes:
5 KB Swings 1.25/.75)
10 Wall Balls (20/14)(10’/8′)
Bronze:
As Many Rounds as Possible in 6 Minutes:
5 Deadlifts (135-115/95-75)
10 Wall Balls (14/10)(9’/8′)
Rest 3 Minute
As Many Rounds as Possible in 6 Minutes:
5 KB Swings 1.0/0.5)
10 Wall Balls (14/10)(9’/8′)