We will be sticking with our skill and core work for the month. Â Our goal is to help everyone establish his/her toes to bar. Â The skill work this month has been dedicated to kipping toes to bar work. Â The core work has been dedicated to strengthening the core enough to lift your feet to the bar. Â Remember, doing this work once a week will not necessarily get you stronger over the short term. Â Take what we are showing you in class and do it on a regular basis.
CrossFit Alloy WOD for 6/16/2015:
Core:
Alternate Tabata Side Plank for 4 Minutes
then . . .
100 Situps
MetCon:
For Time:
40 Pullups
20 Overhead Squats (135/95)
30 Pullups
15 Overhead Squats (135/95)
20 Pullups
10 Overhead Squats (135/95)
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
30 Pullups
20 Overhead Squats (95/65)
20 Pullups
15 Overhead Squats (95/65)
10 Pullups
10 Overhead Squats (95/65)
Brass:
For Time:
30 Pullups (banded)
15 Overhead Squats (75/55)
20 Pullups
10 Overhead Squats (75/55)
10 Pullups
5 Overhead Squats (75/55)
Bronze:
For Time:
30 Ring Rows
15 Overhead Squats (55/35)
20 Ring Rows
10 Overhead Squats (55/35)
10 Ring Rows
5 Overhead Squats (55/35)
Scaling:
Platinum: As written above.
Steel:
For Time:
30 Pullups
20 Overhead Squats (95/65)
20 Pullups
15 Overhead Squats (95/65)
10 Pullups
10 Overhead Squats (95/65)
Brass:
For Time:
30 Pullups (banded)
15 Overhead Squats (75/55)
20 Pullups
10 Overhead Squats (75/55)
10 Pullups
5 Overhead Squats (75/55)
Bronze:
For Time:
30 Ring Rows
15 Overhead Squats (55/35)
20 Ring Rows
10 Overhead Squats (55/35)
10 Ring Rows
5 Overhead Squats (55/35)