The skill and mobility work this month is designed to help people learn what is necessary to achieve a muscle up. 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. Skill work and mobility work is designed to make sure that everyone receives some added work and attention each week. But, these additions to our daily classes also teach you movements and exercises you can do on your own to help you progress faster. Take what you learned Monday and do it twice a week. 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 Cancelled
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)