Week 4 of the 2015 Reebok CrossFit Open is here. Â This year’s Open has been a tough one, and we don’t think tonight’s announcement will let us down. Â Not to many movements left to program based on years past. We haven’t seen burpees, box jumps, thrusters, cleans, or shoulder to overhead. Â What do you think we will see?
Once 15.4 is announced, we will update the programming for tomorrow. Â Every class tomorrow will perform the Open workout. Â If you are recording your score, you may want to take a rest day today or go light. Â As we have seen so far this year, our weekly programming seems to correspond with the Open workouts quite well. Â You don’t want to burnt out.
CrossFit Alloy WOD for 3/19/2015:
Skill:
Handstand Pushup Practice:
Work your way up to a hard handstand pushup progression
(heavier shoulder press weight, piked on a box, full inversion to a raised target, no target, deficit)
Perform 4 Sets of Max Effort reps at that harder progression (should be 4-6 reps)
Reduce difficulty of progression, i.e. reduce deficit, add raised target, lower shoulder press weight, etc.
Perform 4 Sets of Max Effort reps at the easier progression (should be 8-10 reps)
MetCon:
For Time:
4 Rounds:
10 Front Squats (135/95)
1 Stair Climb
then . . .
Row 500m
(Scatter start eat heat by 4 Minutes)
Post Time to Comments
10:00am – Road Warrior Boot Camp with Vanessa MatthewsÂ
Scaling:
Platinum: As written above.
Steel:
For Time:
4 Rounds:
10 Front Squats (115/75)
1 Stair Climb
then . . .
Row 500m
Brass:
For Time:
4 Rounds:
10 Front Squats (95/55)
1 Stair Climb
then . . .
Row 500m
Bronze:
For Time:
4 Rounds:
10 Front Squats (75/55)
1 Stair Climb
then . . .
Row 300m
Scaling:
Platinum: As written above.
Steel:
For Time:
4 Rounds:
10 Front Squats (115/75)
1 Stair Climb
then . . .
Row 500m
Brass:
For Time:
4 Rounds:
10 Front Squats (95/55)
1 Stair Climb
then . . .
Row 500m
Bronze:
For Time:
4 Rounds:
10 Front Squats (75/55)
1 Stair Climb
then . . .
Row 300m