Today we start our Skill work for September. In August, we practiced jump rope drills and ring push progressions. This month, we may return to some jump rope skills, but the primary skills will be strict pullups and rowing. For the strict pullups, we are working on developing our overall strength needed to pull our chins over the bar without recruiting a kip. This will translate to better kipping pullups and help us transition to muscle ups. Strict Pullups also have a direct transfer to our cleans and snatches.
CrossFit Alloy WOD for 9/9/2014:
Skill:
Strict Pullups
9, 7, 5, 3, 1
Rest 90 Sec between sets
Sets do not have to be unbroken, but should be done with as little rest as possible
MetCon:
For Time:
Run 1000m
50 Wall Balls (20/14)
100 Double Unders
50 Box Jumps (24/20)
Run 1000m
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Run 1000m
35 Wall Balls (20/14)
75 Double Unders
35 Box Jumps (24/20)
Run 1000m
Brass:
For Time:
Run 500m
35 Wall Balls (20/14)
75 Double Unders or 200 Single Unders
35 Box Jumps 24/20
Run 500m
Bronze:
For Time:
Run 500m
30 Wall Balls (14/10)
100 Single Unders
30 Box Jumps (20/short box)
Road Sprint
Scaling:
Platinum: As written above.
Steel:
For Time:
Run 1000m
35 Wall Balls (20/14)
75 Double Unders
35 Box Jumps (24/20)
Run 1000m
Brass:
For Time:
Run 500m
35 Wall Balls (20/14)
75 Double Unders or 200 Single Unders
35 Box Jumps 24/20
Run 500m
Bronze:
For Time:
Run 500m
30 Wall Balls (14/10)
100 Single Unders
30 Box Jumps (20/short box)
Road Sprint
Strict PUs – 9
Strict CTB PUs – 7, 5, 3, 1 (all unbroken)
Platinum – 19:02
Strict PUs – 9
Strict CTB PUs – 7, 5, 3, 1 (all unbroken)
Platinum – 19:02