We are in the final week of July. Â The CrossFit Games have come and gone and we have some new programming ideas coming up in the next couple of months. Â We also return to our regular coaching schedule this week as Matt is back from vacation. Â Both Mel and Fireman Dave loved coaching the early classes. Â We may also see them more in the coming months.
We haven’t seen our test strength yet this month, so today seems like a perfect day. Â Each month, we add a strength movement we haven’t seen for a couple of months. Â This “test strength” fulfills two goals. Â First, it allows us to test whether we are becoming better at lifting heavier weight. Â In other words, are we getting stronger. Â The second goal is to give us an added strength movement each month to make sure we are having more time working under a heavy load.
CrossFit Alloy WOD for 7/27/2015:
Test Strength:
Deadlifts
2, 2, 2, 2, 2, 2
MetCon:
3 Rounds for Time:
Run 500m
25 Pullups
75 Double Unders
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
Run 500m
15 Pullups
60 Double Unders
Brass:
3 Rounds for Time:
Run 500m
15 Pullups (may be banded)
45 Double Unders or 135 Single Unders
Bronze:
3 Rounds for Time:
Road Sprint
15 Jumping Pullups
100 Single Unders
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
Run 500m
15 Pullups
60 Double Unders
Brass:
3 Rounds for Time:
Run 500m
15 Pullups (may be banded)
45 Double Unders or 135 Single Unders
Bronze:
3 Rounds for Time:
Road Sprint
15 Jumping Pullups
100 Single Unders