July is halfway over, wow. This summer is flying by. In a couple of weeks, we will be having another partner/team WOD on Saturday morning. Also, August 1st is this year’s Summer Showdown. Industrial Athletics is proud to have 5 partnerships competing. Mark your calendars and make some time to come see a great local competition.
Today, we will continue to develop our wrist and shoulder mobility as we warm up for “heavier” overhead squats in the metcon.
CrossFit Alloy WOD for 7/15/2015:
Mobility:
Lying Bully Stretch
Rear Shoulder Pulls with Band High
Banded Wrist Stretch
Kneeling Wrist Stretches in 3 Positions
MetCon:
For Time:
1 Road Sprint
30 Box Jumps (24/20)
60 Double Unders
15 Overhead Squats (135/95)
1 Road Sprint
20 Box Jumps
40 Double Unders
10 Overhead Squats
1 Road Sprint
Post Time to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
1 Road Sprint
20 Box Jumps (24/20)
40 Double Unders
15 Overhead Squats (115/75)
1 Road Sprint
15 Box Jumps
30 Double Unders
10 Overhead Squats
1 Road Sprint
Brass:
For Time:
1 Road Sprint
20 Box Jumps (24/20)
40 Double Unders or 120 Single Unders
15 Overhead Squats (95-75/65-55)
1 Road Sprint
15 Box Jumps
30 Double Unders or 90 Single Unders
10 Overhead Squats
1 Road Sprint
Bronze:
For Time:
1 Road Sprint
20 Box Jumps (20/short box)
60 Single Unders
10 Overhead Squats (55/35)
1 Road Sprint
10 Box Jumps
40 Single Unders
10 Overhead Squats
Scaling:
Platinum: As written above.
Steel:
For Time:
1 Road Sprint
20 Box Jumps (24/20)
40 Double Unders
15 Overhead Squats (115/75)
1 Road Sprint
15 Box Jumps
30 Double Unders
10 Overhead Squats
1 Road Sprint
Brass:
For Time:
1 Road Sprint
20 Box Jumps (24/20)
40 Double Unders or 120 Single Unders
15 Overhead Squats (95-75/65-55)
1 Road Sprint
15 Box Jumps
30 Double Unders or 90 Single Unders
10 Overhead Squats
1 Road Sprint
Bronze:
For Time:
1 Road Sprint
20 Box Jumps (20/short box)
60 Single Unders
10 Overhead Squats (55/35)
1 Road Sprint
10 Box Jumps
40 Single Unders
10 Overhead Squats