As we wind down the week, we finish with a workout using all bodyweight movements. Â One of the goals of CrossFit is to increase our general physical preparedness. Â That means, through CrossFit, we develop the strength, skills, and abilities to take on any physical task. Â We do not specialize. Â We prepare generally for anything.
Being generally physically prepared means we need to be able to move our bodyweight just as proficiently as we can move a barbell, or vice-a-versa. Â We also need to be able to function in different amounts of time and do a wide range of reps.
Today, we combine four basic bodyweight movements and perform a relatively high number of reps for each movement. Â This WOD will test your ability to move your bodyweight as well as your muscle stamina to continue to move that bodyweight.
CrossFit Alloy WOD for 4/10/2015:
Skill:
4 Sets for Quality
3 Dead hang Chest to Bar Pullups
* If a band is required, use a harder band
* If you regularly do Ring Rows, start jumping chest to bar pullups
4 Sets for Quality
3 Skin the Cats
or
3 Modified Skin the Cats with a 15 Second Hold
* See video below for Skin the Cat and Modified versions
MetCon:
For Time:
50 Pullups
50 Pushups
50 Ab Mat Situps
50 Squats
25 Pullups
25 Pushups
25 Situps
25 Squats
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
40 Pullups
40 Pushups
40 Ab Mat Situps
40 Squats
15 Pullups
15 Pushups
15 Situps
15 Squats
Brass:
For Time:
40 Pullups (assisted)
40 Pushups (may be from knees)
40 Ab Mat Situps
40 Squats
15 Pullups
15 Pushups
15 Situps
15 Squats
Bronze:
40 Ring Rows
40 Pushups (may be from knees with ab mats)
40 Ab Mat Situps
40 Squats
15 Ring Rows
15 Pushups
15 Situps
15 Squats
Scaling:
Platinum: As written above.
Steel:
For Time:
40 Pullups
40 Pushups
40 Ab Mat Situps
40 Squats
15 Pullups
15 Pushups
15 Situps
15 Squats
Brass:
For Time:
40 Pullups (assisted)
40 Pushups (may be from knees)
40 Ab Mat Situps
40 Squats
15 Pullups
15 Pushups
15 Situps
15 Squats
Bronze:
40 Ring Rows
40 Pushups (may be from knees with ab mats)
40 Ab Mat Situps
40 Squats
15 Ring Rows
15 Pushups
15 Situps
15 Squats
Platinum – 9:54
Platinum – 9:54
Platinum: 12:33 (all 75 pull-ups were done strict)
Great job, Jake, going sub-10 minutes at Platinum!
Platinum: 12:33 (all 75 pull-ups were done strict)
Great job, Jake, going sub-10 minutes at Platinum!