It is almost the weekend. This Saturday, we need help moving new flooring into the gym. We will likely be doing it in the morning. If you are able to volunteer for an hour or two, please contact Coach Matt at info@industrial-athletics.com.
But, first, we have to introduce our second heavy lift for May’s strength program. A favorite of anyone who came from a conventional gym: Bench press. The Bench press is considered a powerful upper body lift and is one of the lifts used in power lifting competitions. While it does not have a direct correlation to real life like other movements we use in CrossFit, it is a potent way to build upper body strength.
CrossFit Alloy WOD for 5/7/2015:
Strength:
Bench Press
8, 8, 8, 8, 8
MetCon:
3 Rounds for Time:
1 Road Sprint
30 Ring Dips
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
1 Road Sprint
20 Ring Dips
Brass:
3 Rounds for Time:
1 Road Sprint
20 Ring Dips (red or blue band) or Hand release Pushups (may be on knees or with abmat under chest)
Bronze:
2 Rounds for Time:
1 Road Sprint
20 Pushups (may be from Knees)
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
1 Road Sprint
20 Ring Dips
Brass:
3 Rounds for Time:
1 Road Sprint
20 Ring Dips (red or blue band) or Hand release Pushups (may be on knees or with abmat under chest)
Bronze:
2 Rounds for Time:
1 Road Sprint
20 Pushups (may be from Knees)