Today is the first day of our January Fundamentals Program. Â If you see a new face, be sure you introduce yourself and make everyone feel a part of our IA Community.
The MetCon today is similar to a few AMRAPs we saw in December. Â We increased the difficulty of the skilled movements that make up the MetCon for two reasons. Â First, we are trying to put our central nervous system under a little more stress than we are used today. Â This will help force adaptation. Â Second, these longer AMRAPs give us more time and exposure to more skillful movements.
CrossFit Alloy WOD for 1/4/2016:
Core:
Alternating Tabata:
1. Hollow
2. Arch
MetCon:
AMRAP 20 Min:
10 CTB Pullups
20 Pistols
10 Box Jumps (34/30)
Olympic Lifting on Wednesday Night Starts Next WeekÂ
Scaling:
Platinum: As written above.
Steel:
AMRAP 20 Min:
7 CTB Pullups
14 Pistols
7 Box Jumps (30/24)
Brass:
AMRAP 20 Min:
7 Pullups (may be banded)
14 Pistol Progressions
7 Box Jumps (24/20)
Bronze:
AMRAP 20 Min:
7 Pullup Negatives
14 Walking Lunges
7 Box Jumps (20/short box)
You’ve captured this perceftly. Thanks for taking the time!