Don’t forget, January CrossFit Fundamentals starts tomorrow, Tuesday, night at 6:00pm. Â Bring your friends and family to share your love of CrossFit. Â If you are interested in joining and have questions, let us know.
The CrossFit Alloy WOD for 1/6/2013:
Skill:
Front Squat
3, 3, 3, 3
MetCon:
Max Reps in 10 minutes:
4 minutes max rep squats
3 minutes max rep pushups
2 minutes max rep pullups
1 minute max rep handstand pushups
This WOD is performed with a continuously running clock. Â You score is the max reps you achieve in 1o minutes. Â So, keep a running count total. Â This WOD takes some strategy for pacing. Â Going as fast and hard as you can in the beginning will result in burnout. Â But, as the time decreasing, you should be able to increase your intensity in order to maximize your reps over a short period of time.
Post Reps to Comments
Scaling:
Platinum: As written above. No progressions
Steel:
As written above with progressions:
Max rep Squats
Max rep pushups – with a box
Max rep pullups – with a band, jumping, or ring rows
Max rep handstand pushups – to a raised target or piked.