Today is the official start date for Vanessa Matthews and the Road Warrior Workouts (http://industrial-athletics.com/exercise-programs/road-warrior-workouts/). The bootcamp program will be offered every Tuesday and Thursday at 10:00am. Memberships will be sold in the form of punch cards (http://industrial-athletics.com/pricing/). All classes will require the same Mindbody signup requirements and classes will be capped at 12 people.
CrossFit Alloy WOD for 2/3/2015:
Skill (see video below):
Learn proper hollow position while standing with PVC overhead
Develop proper hollow position while in pushup plank
Translate hollow position to top of ring support
then . . .
3 x 10 Jump, hollow support, and negative ring dip progression
MetCon:
As Many Rounds as Possible in 6 Min:
5 Handstand Pushups (level)
10 Jump Over Boxes (24/20)
20 Double Unders
Rest 2 Min
As Many Rounds as Possible in 6 Min:
2 Handstand Pushups (45/25)
6 Jump Over Boxes (30/24)
10 Triple Unders
Post Total Rounds to Comments
10:00am – Road Warrior Workouts
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 6 Min:
5 Handstand Pushups (level)
10 Jump Over Boxes (24/20)
20 Double Unders
Rest 2 Min
As Many Rounds as Possible in 6 Min:
2 Handstand Pushups (level)
6 Jump Over Boxes (30/24)
10 Double Unders
Brass:
As Many Rounds as Possible in 6 Min:
5 Handstand Pushups (Raised Target)
10 Jump Over Boxes (24/20)
20 Double Unders (attempts count) or 60 Single Unders
Rest 2 Min
As Many Rounds as Possible in 6 Min:
2 Handstand Pushups (Raised Target)
6 Jump Over Boxes (24/20)
10 Double Unders (attempts count) or 30 Single Unders
Bronze:
As Many Rounds as Possible in 6 Min:
5 DB Shoulder Press (35/25)
10 Jump Over Boxes (20/short box)
50 Single Unders
Rest 2 Min
As Many Rounds as Possible in 6 Min:
2 DB Shoulder Press (35/25)
6 Jump Over Boxes (20/short box)
20 Single Unders
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 6 Min:
5 Handstand Pushups (level)
10 Jump Over Boxes (24/20)
20 Double Unders
Rest 2 Min
As Many Rounds as Possible in 6 Min:
2 Handstand Pushups (level)
6 Jump Over Boxes (30/24)
10 Double Unders
Brass:
As Many Rounds as Possible in 6 Min:
5 Handstand Pushups (Raised Target)
10 Jump Over Boxes (24/20)
20 Double Unders (attempts count) or 60 Single Unders
Rest 2 Min
As Many Rounds as Possible in 6 Min:
2 Handstand Pushups (Raised Target)
6 Jump Over Boxes (24/20)
10 Double Unders (attempts count) or 30 Single Unders
Bronze:
As Many Rounds as Possible in 6 Min:
5 DB Shoulder Press (35/25)
10 Jump Over Boxes (20/short box)
50 Single Unders
Rest 2 Min
As Many Rounds as Possible in 6 Min:
2 DB Shoulder Press (35/25)
6 Jump Over Boxes (20/short box)
20 Single Unders
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 6 Min:
5 Handstand Pushups (level)
10 Jump Over Boxes (24/20)
20 Double Unders
Rest 2 Min
As Many Rounds as Possible in 6 Min:
2 Handstand Pushups (level)
6 Jump Over Boxes (30/24)
10 Double Unders
Brass:
As Many Rounds as Possible in 6 Min:
5 Handstand Pushups (Raised Target)
10 Jump Over Boxes (24/20)
20 Double Unders (attempts count) or 60 Single Unders
Rest 2 Min
As Many Rounds as Possible in 6 Min:
2 Handstand Pushups (Raised Target)
6 Jump Over Boxes (24/20)
10 Double Unders (attempts count) or 30 Single Unders
Bronze:
As Many Rounds as Possible in 6 Min:
5 DB Shoulder Press (35/25)
10 Jump Over Boxes (20/short box)
50 Single Unders
Rest 2 Min
As Many Rounds as Possible in 6 Min:
2 DB Shoulder Press (35/25)
6 Jump Over Boxes (20/short box)
20 Single Unders
Steel – 5+7/6+2
Steel – 5+7/6+2
Steel – 5+7/6+2