Today we start another once-a-month practice at Industrial Athletics, test strength. Â Once a month, we will be picking a heavy lift to test our whether we are indeed “getting stronger.” Â We have a number of ways to define and test strength through CrossFit. Â One way to define strength is the ability to move heavy weight. Â Through our general programming, we develop the ability to heavy weight through intensity in each workout. Â We also have two dedicated strength movements each month that allows us to focus on strength for those two individual movements. Â However, with so many heavy movements to train, it is hard to see progress and strength developments over a short period of time. Â As such, we will pepper in one or two other lifts each month to test our ability to lift heavy things throughout the year. Â 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!