The skill and mobility work this month is designed to help people learn what is necessary to achieve a muscle up. Â We know that simply adding additional work each week will not work to have all of our members doing muscle ups by May 1, but that is not our goal. Â Skill work and mobility work is designed to make sure that everyone receives some added work and attention each week. Â But, these additions to our daily classes also teach you movements and exercises you can do on your own to help you progress faster. Â Take what you learned Monday and do it twice a week. Â That added work will help you achieve your goals faster.
CrossFit Alloy WOD for 4/14/2015:
Strength:
Thrusters
5, 5, 5, 5, 5
MetCon:
As Many Rounds as Possible in 20 Minutes:
5 Back Squats (135/95)
10 Pushups
20 Double Unders
Post Rounds to Comments
10:00am – Road Warrior Boot Camp with Vanessa
7:30pm – Yoga with Amanda is CancelledÂ
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 20 Minutes:
5 Back Squats (115/75)
10 Pushups
15 Double Unders
Brass:
As Many Rounds as Possible in 20 Minutes:
5 Back Squats (95/65)
7 Pushups (may be from Knees or with Ab Mat under chest)
15 Double Unders or 30 Single Unders
Bromze:
As Many Rounds as Possible in 20 Minutes:
5 Back Squats (75/55)
7 Pushups (may be from Knees or with Ab Mat under chest)
20 Single Unders
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 20 Minutes:
5 Back Squats (115/75)
10 Pushups
15 Double Unders
Brass:
As Many Rounds as Possible in 20 Minutes:
5 Back Squats (95/65)
7 Pushups (may be from Knees or with Ab Mat under chest)
15 Double Unders or 30 Single Unders
Bromze:
As Many Rounds as Possible in 20 Minutes:
5 Back Squats (75/55)
7 Pushups (may be from Knees or with Ab Mat under chest)
20 Single Unders
Thrusters – 165 lbs
Platinum – 16 plus 5 (back squats from the floor)
Thrusters – 165 lbs
Platinum – 16 plus 5 (back squats from the floor)
Thrusters: 125 lbs. (5 reps)
Platinum: 12 rounds plus 5 (back squats from the rack)
Thrusters: 125 lbs. (5 reps)
Platinum: 12 rounds plus 5 (back squats from the rack)