Week 4 of the 2015 Reebok CrossFit Open is here. This year’s Open has been a tough one, and we don’t think tonight’s announcement will let us down. Not to many movements left to program based on years past. We haven’t seen burpees, box jumps, thrusters, cleans, or shoulder to overhead. What do you think we will see?
Once 15.4 is announced, we will update the programming for tomorrow. Every class tomorrow will perform the Open workout. If you are recording your score, you may want to take a rest day today or go light. As we have seen so far this year, our weekly programming seems to correspond with the Open workouts quite well. 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 Matthews
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