Today is the first day of our January Fundamentals Program. 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. We increased the difficulty of the skilled movements that make up the MetCon for two reasons. First, we are trying to put our central nervous system under a little more stress than we are used today. This will help force adaptation. 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 Week
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!