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CrossFit Alloy WOD for 4/17/2015

We end the week with a workout of the day consisting of two weighted movements.  We haven’t had an Every Minute on the Minute (EMOM) for a while.  EMOMs are about volume work.  for a designated period of time, you perform a series of movements.  You conduct each movement at the start of each minute.  The faster you complete the assigned work, the more rest you have before the start of the next minute.  As such, there are two big advantages to EMOMs.  First, EMOMs require you to work at a high capacity to get the work completed as quickly as possible.  Second, because there is a built-in rest, we are able to make the movements a little harder/heavier/faster.

CrossFit Alloy WOD for 4/17/2015:

Core:
For Time:
50 Situps
50 Supermans
50 Situps
50 Supermans

MetCon:
Every Minute on the Minute for 12 Minutes:
5 Shoulder to Overhead (155/105)
8 KB Swings (2/1.5)
On Minute 13, perform max rep situps in 1 minute

Post Situp Reps to Comments

Join the discussion 4 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    Every Minute on the Minute for 12 Minutes:
    5 Shoulder to Overhead (135/95)
    8 KB Swings (1.5/1)
    On Minute 13, perform max rep situps in 1 minute

    Brass:
    Every Minute on the Minute for 12 Minutes:
    5 Shoulder to Overhead (115-95/75-65)
    8 KB Swings (1.25-1/0.75-0.5)
    On Minute 13, perform max rep situps in 1 minute

    Bronze:
    Every Minute on the Minute for 12 Minutes:
    5 Shoulder to Overhead (75/55)
    8 KB Swings (0.5/0.25)
    On Minute 13, perform max rep situps in 1 minute

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    Every Minute on the Minute for 12 Minutes:
    5 Shoulder to Overhead (135/95)
    8 KB Swings (1.5/1)
    On Minute 13, perform max rep situps in 1 minute

    Brass:
    Every Minute on the Minute for 12 Minutes:
    5 Shoulder to Overhead (115-95/75-65)
    8 KB Swings (1.25-1/0.75-0.5)
    On Minute 13, perform max rep situps in 1 minute

    Bronze:
    Every Minute on the Minute for 12 Minutes:
    5 Shoulder to Overhead (75/55)
    8 KB Swings (0.5/0.25)
    On Minute 13, perform max rep situps in 1 minute

  • JoeD says:

    Core WOD: 6:30

    Brass: 31 sit-ups. Shoulder to Overhead done at 115 lbs. for all rounds. Although no rounds were skipped, I did drop to 5 KB swings for rounds 7-11. All other rounds were at 8 KB swings. Had to drop the KB reps so I could avoid skipping a whole round to recover.

    Very challenging WOD today.

  • JoeD says:

    Core WOD: 6:30

    Brass: 31 sit-ups. Shoulder to Overhead done at 115 lbs. for all rounds. Although no rounds were skipped, I did drop to 5 KB swings for rounds 7-11. All other rounds were at 8 KB swings. Had to drop the KB reps so I could avoid skipping a whole round to recover.

    Very challenging WOD today.