Announcement: Â Industrial Athletics, the Home of CrossFit Alloy will be setting up a cheering section for the Pittsburgh Marathon this Sunday, May 4th. Â We have a number of athletes running in the 1/2 Marathon, full Marathon, and relay. Â We will keep you posted on what time we plan to meet after we talk with our runners. Â We typically meet at the gym and walk over. Â Make sure you check road closures so you know how to get to us. Â Also, wear your IA gear so that runners will have an easy time finding us.
CrossFit Alloy WOD 4/29/2014:
Strength:
Snatch Balance
2, 2, 2, 2, 2
note: Â A predip before dropping below the bar is coach’s preference
MetCon:
Max Rounds in 20 Min:
Add 1 rep per round
1 Ground to Overhead (185/125)
1 Muscle Up
This wod is not an EMOM or a Death By. Â With a clock running for 20 min, you will complete as many rounds as possible. Â So, think of it as an AMRAP. Â The difference is that you add a rep of each movement each round.
Scaling:
Platinum: As written above.
Steel:
Max Rounds in 20 Min:
Add 1 rep per round
1 Ground to Overhead (155/105)
1 Muscle Up (may on a Bar) (no Assistance)
Brass:
Max Rounds in 20 Min:
Add 1 rep per round
1 Ground to Overhead (115/75)
1 Chest to Bar Pullups (may be assisted)
Bronze:
Max Rounds in 20 Min:
Add 1 rep per round
1 Ground to Overhead (95-75/65-55)
1 Assisted Pullups
Snatch Balance: 115 lbs.
Main WOD: Did a true “Alloy” work-out this morning since I blended various parts as follows:
Reps 1 – 3: 115 lbs. Ground to Overhead with strict ring muscle-ups
Reps 4 – 6: 95 lbs. G-T-O with strict bar muscle-ups
Round 7: 95 lbs. G-T-O with assisted bar muscle-ups (red band)
Jack: Great job this morning and thanks for partnering up with me!
Jake: Good pace throughout the WOD.
B.G.: Liked that you squeezed in the last ring M-U before time was called.
Thanks Joe! Nice work as well today!
GTO (115lbs) and Ring Muscle Ups – 8 rounds plus 4