Today is the start of the new heavy programming for the month of July. We are going adding a strength movement this month that is not common in CrossFit, the pendlay row. Working the pendlay row will increase strength in the entire back. This will translate to stronger pulls during cleans and snatches. It will also provide more power during pullups, muscle ups, and ring rows. Pendlay rows are more commonly seen in power lifting. As CrossFitters, we take positive elements from other specialized programs and use them to be generally prepared for everything.
Don’t forget to record your weight so that you can increase your lift next week.
CrossFit WOD for 7/8/2014:
MetCon:
As Many Rounds as Possible in 12 Minutes:
1 Stair Climb
40 Double Unders
10 Strict Handstand Pushups
Strength:
Pendlay Row
10, 10, 10
For an over simplified and energetic explanation of this lift, check out the video:
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Minutes:
1 Stair Climb
30 Double Unders
7 Strict Handstand Pushups
Brass:
As Many Rounds as Possible in 12 Minutes:
1 Stair Climb
30 Double Unders or 90 Single Unders
7 Strict Handstand Pushups (May be to a raised target)
Bronze:
As Many Rounds as Possible in 12 Minutes:
1 Stair Climb
75 Single Unders
7 Piked Handstand Pushups or regular pushups
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Minutes:
1 Stair Climb
30 Double Unders
7 Strict Handstand Pushups
Brass:
As Many Rounds as Possible in 12 Minutes:
1 Stair Climb
30 Double Unders or 90 Single Unders
7 Strict Handstand Pushups (May be to a raised target)
Bronze:
As Many Rounds as Possible in 12 Minutes:
1 Stair Climb
75 Single Unders
7 Piked Handstand Pushups or regular pushups