Don’t forget that we are going Paddle Boarding tomorrow. We need to meet at Fox Chapel Yacht Club no later than 2:45pm. We shove off at 3pm. Because of the time crunch with Paddle Boarding, there will be NO YOGA tomorrow (Saturday).
CrossFit Alloy WOD for 7/11/2014:
Skill:
Pistol Progressions/Weighted Pistols/Overhead Pistols
MetCon:
Complete the following 10 rounds for Time and Sets:
3 Weight Pullups (45/30)
5 Strict Pullups
7 Kipping Pullups
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Post Time and Sets to Comments.
6:30pm: There will be No Olympic Lifting
Scaling:
Note: This WOD can be very confusing. Make sure you listen to your coach. There are multiple things to keep track of. Also, because this WOD hits one muscle group, scaling is highly encouraged.
Platinum: As written above.
Steel:
Complete the following 10 rounds for Time and Sets:
2 Weight Pullups (35-20/20-5)
4 Strict Pullups
6 Kipping Pullups
Brass:
Complete the following 10 rounds for Time and Sets:
3 Strict Pullups (with band)
5 Banded Kipping Pullups
7 Jumping Pullups
Note: Removing 1 or both hands from the pullup bar constitutes a termination of the set. Make sure you place your jumping pullup box next to you so that you can easily remove the band and transfer to jumping pullups with removing your hands.
or
Complete the following 10 rounds for Time and Sets:
3 Strict Pullups (unbanded)
5 Kipping Pullups (unbanded)
Bronze:
Complete the following 10 rounds for Time:
5 Ring Rows
7 Jumping Pullups
Scaling:
Note: This WOD can be very confusing. Make sure you listen to your coach. There are multiple things to keep track of. Also, because this WOD hits one muscle group, scaling is highly encouraged.
Platinum: As written above.
Steel:
Complete the following 10 rounds for Time and Sets:
2 Weight Pullups (35-20/20-5)
4 Strict Pullups
6 Kipping Pullups
Brass:
Complete the following 10 rounds for Time and Sets:
3 Strict Pullups (with band)
5 Banded Kipping Pullups
7 Jumping Pullups
Note: Removing 1 or both hands from the pullup bar constitutes a termination of the set. Make sure you place your jumping pullup box next to you so that you can easily remove the band and transfer to jumping pullups with removing your hands.
or
Complete the following 10 rounds for Time and Sets:
3 Strict Pullups (unbanded)
5 Kipping Pullups (unbanded)
Bronze:
Complete the following 10 rounds for Time:
5 Ring Rows
7 Jumping Pullups
RX – 22:05 / 24 sets / 5 rips 🙁
RX – 22:05 / 24 sets / 5 rips 🙁