It is almost the weekend. Â This Saturday, we need help moving new flooring into the gym. Â We will likely be doing it in the morning. Â 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. Â A favorite of anyone who came from a conventional gym: Â Bench press. Â The Bench press is considered a powerful upper body lift and is one of the lifts used in power lifting competitions. Â 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)