Today’s WOD allows us to lift a heavy load over a longer period of time. Â Generally, we see workouts where the reps decrease later in the workout. Â The idea is that as the workout gets harder, reducing the reps allows the athlete to maintain a certain level of intensity. Â However, “death by” WODs start low and increase as the workout progresses. Â This allows the athlete to lift a heavier weight or move a little faster as the workout slowly gets more difficult. Â Keep in mind, this WOD should last between 10 and 15 minutes.
CrossFit Alloy WOD for 6/23/2015:
Mobility:
Lying Banded Leg Stretches (hold 30 sec per position)
Lying Plate Groin Stretch (hold each side for 90 sec)
MetCon:
Death by:
Odd Minutes: Â Deadlift (275/185)
Even Minutes: Â Bar Facing Burpees
Score= last minute fully completed.
Scaling:
Platinum: As written above.
Steel:
Death by:
Odd Minutes: Deadlift (225/135)
Even Minutes: Bar Facing Burpees
Score= last minute fully completed.
Brass:
Death by:
Odd Minutes: Deadlift (185-155/125-105)
Even Minutes: Bar Facing Burpees
Score= last minute fully completed.
Bronze:
Death by:
Odd Minutes: Deadlift (135-95/95-65)
Even Minutes: Burpees
Score= last minute fully completed.
Scaling:
Platinum: As written above.
Steel:
Death by:
Odd Minutes: Deadlift (225/135)
Even Minutes: Bar Facing Burpees
Score= last minute fully completed.
Brass:
Death by:
Odd Minutes: Deadlift (185-155/125-105)
Even Minutes: Bar Facing Burpees
Score= last minute fully completed.
Bronze:
Death by:
Odd Minutes: Deadlift (135-95/95-65)
Even Minutes: Burpees
Score= last minute fully completed.