It is the second day of March 2015, and this year is already flying by. With the start of March comes the start of a few different things both inside and outside Industrial Athletics. First, we start the 2015 March CrossFit Fundamentals today. If you see a new face, be sure to introduce yourself.
With the beginning of every month comes the start of a new strength program. This month, we will alternate between deadlifts and hang squat snatches. We will also continue with our designate core work during the week, work on our hip and glute mobility, and concentrate on the skill of handstand pushups.
Outside the gym, we hope that March brings the start of Spring. As the weather warms up and the roads start to dry, we will be adding runs to our workout. We have been cooped up inside for too long. Can’t wait to stretch our legs.
CrossFit Alloy WOD for 3/2/2015:
Core work:
3 Rounds for Reps:
30 Sec Ab Mat Situps
30 Sec Rest
30 Sec Lying Leg Raises
30 Sec Rest
MetCon:
Every Minute on the Minute for 15 Minutes:
5 Burpees
6 Alternating 1 Arm Kettlebell Snatches (1.5/1)
On Minute 16 perform max rep Shoulder Press (75/55)
Post Reps from Core work and max rep Shoulder Press to Comments
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 15 Minutes:
5 Burpees
6 Alternating 1 Arm Kettlebell Snatches (1.25/0.75)
On Minute 16 perform max rep Shoulder Press (75/55)
Brass:
Every Minute on the Minute for 15 Minutes:
5 Burpees
6 Alternating 1 Arm Kettlebell Snatches (1/0.5)
On Minute 16 perform max rep Shoulder Press (65/45)
Bronze:
Every Minute on the Minute for 15 Minutes:
3 Burpees
4 Alternating 1 Arm Kettlebell Snatches (0.75/0.5)
On Minute 16 perform max rep Shoulder Press (55/35)
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 15 Minutes:
5 Burpees
6 Alternating 1 Arm Kettlebell Snatches (1.25/0.75)
On Minute 16 perform max rep Shoulder Press (75/55)
Brass:
Every Minute on the Minute for 15 Minutes:
5 Burpees
6 Alternating 1 Arm Kettlebell Snatches (1/0.5)
On Minute 16 perform max rep Shoulder Press (65/45)
Bronze:
Every Minute on the Minute for 15 Minutes:
3 Burpees
4 Alternating 1 Arm Kettlebell Snatches (0.75/0.5)
On Minute 16 perform max rep Shoulder Press (55/35)
core work – 83 total reps
Platinum – 18 reps on min 16
core work – 83 total reps
Platinum – 18 reps on min 16
Core Work: 75
Platinum: 12 reps
Core Work: 75
Platinum: 12 reps