Today we start another once-a-month practice at Industrial Athletics, test strength. Once a month, we will be picking a heavy lift to test our whether we are indeed “getting stronger.” We have a number of ways to define and test strength through CrossFit. One way to define strength is the ability to move heavy weight. Through our general programming, we develop the ability to heavy weight through intensity in each workout. We also have two dedicated strength movements each month that allows us to focus on strength for those two individual movements. However, with so many heavy movements to train, it is hard to see progress and strength developments over a short period of time. As such, we will pepper in one or two other lifts each month to test our ability to lift heavy things throughout the year. This will help us develop better general programming if we see large spikes in some lifts while plateaus in others.
CrossFit Alloy WOD for 4/20/2015:
Test Strength:
Back Squat
1, 1, 1, 1, 1, 1, 1
MetCon:
As Many Rounds as Possible in 6 Minutes:
3 Bar Muscle Ups
5 Handstand Pushups (level/AbMat)
10 Situps
Rest 3 Minutes
As Many Rounds as Possible in 6 Minutes:
6 Pullups
10 Pushups
20 Situps
Post Rounds for each AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 6 Minutes:
1 Bar Muscle Ups
3 Handstand Pushups (level/Ab Mat)
8 Situps
Rest 3 Minutes
As Many Rounds as Possible in 6 Minutes:
3 Pullups
6 Pushups
16 Situps
Brass:
As Many Rounds as Possible in 6 Minutes:
3 Chest to Bar Pullups (may be banded)
5 Handstand Pushups (raised target)
10 Situps
Rest 3 Minutes
As Many Rounds as Possible in 6 Minutes:
6 Pullups (may be banded)
10 Pushups (may be from knees)
20 Situps
Bronze:
As Many Rounds as Possible in 6 Minutes:
3 Pullups (may be banded)
5 DB Shoulder Press (35/25)
10 Situps
Rest 3 Minutes
As Many Rounds as Possible in 6 Minutes:
5 Ring Rows
8 Pushups (Knees and/or AbMat)
15 Situps
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 6 Minutes:
1 Bar Muscle Ups
3 Handstand Pushups (level/Ab Mat)
8 Situps
Rest 3 Minutes
As Many Rounds as Possible in 6 Minutes:
3 Pullups
6 Pushups
16 Situps
Brass:
As Many Rounds as Possible in 6 Minutes:
3 Chest to Bar Pullups (may be banded)
5 Handstand Pushups (raised target)
10 Situps
Rest 3 Minutes
As Many Rounds as Possible in 6 Minutes:
6 Pullups (may be banded)
10 Pushups (may be from knees)
20 Situps
Bronze:
As Many Rounds as Possible in 6 Minutes:
3 Pullups (may be banded)
5 DB Shoulder Press (35/25)
10 Situps
Rest 3 Minutes
As Many Rounds as Possible in 6 Minutes:
5 Ring Rows
8 Pushups (Knees and/or AbMat)
15 Situps
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 6 Minutes:
1 Bar Muscle Ups
3 Handstand Pushups (level/Ab Mat)
8 Situps
Rest 3 Minutes
As Many Rounds as Possible in 6 Minutes:
3 Pullups
6 Pushups
16 Situps
Brass:
As Many Rounds as Possible in 6 Minutes:
3 Chest to Bar Pullups (may be banded)
5 Handstand Pushups (raised target)
10 Situps
Rest 3 Minutes
As Many Rounds as Possible in 6 Minutes:
6 Pullups (may be banded)
10 Pushups (may be from knees)
20 Situps
Bronze:
As Many Rounds as Possible in 6 Minutes:
3 Pullups (may be banded)
5 DB Shoulder Press (35/25)
10 Situps
Rest 3 Minutes
As Many Rounds as Possible in 6 Minutes:
5 Ring Rows
8 Pushups (Knees and/or AbMat)
15 Situps
Platinum: 4+11 / 4+29
Platinum: 4+11 / 4+29
Platinum: 4+11 / 4+29
Back Squat: 255 lbs. for 1 rep
Platinum: 3 rounds / 5 rounds + 6
First time doing HSPU’s without an ab mat in over a year. Strung together a couple of my bar muscle-ups which I haven’t done in a while either. Thanks for pushing me Jake in the second 6 minute round!
Back Squat: 255 lbs. for 1 rep
Platinum: 3 rounds / 5 rounds + 6
First time doing HSPU’s without an ab mat in over a year. Strung together a couple of my bar muscle-ups which I haven’t done in a while either. Thanks for pushing me Jake in the second 6 minute round!
Back Squat: 255 lbs. for 1 rep
Platinum: 3 rounds / 5 rounds + 6
First time doing HSPU’s without an ab mat in over a year. Strung together a couple of my bar muscle-ups which I haven’t done in a while either. Thanks for pushing me Jake in the second 6 minute round!