Latest WOD

Deadlifts, Swings, and Pullups for 6/21/2016

We start today with dead bugs.  A simple movement that we have seen over the last couple of weeks while deadlifting has been in the programming.  When done properly, the dead bug mimics the proper deadlift position.  Engaging the entire trunk (abs, back, shoulder blades) in order to hold your arms and feet in the air while also keeping your back and shoulder blades on the floor is the same engaged position you should have before you pull a deadlift.

This MetCon is going to be grip intensive. Get ready to hang on.

CrossFit Alloy WOD for 6/21/2016:

Core:
Dead bugs:
3x 45 Sec Holds
2x 10 Lowering Legs
2x 10 Lowering Arms and Legs
*make sure the low back never leaves the ground

MetCon:
AMRAP 15 Minutes:
10 Deadlifts (275/185#)
12 KB Swings (1.5/1)
15 Pullups

Post Rounds to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 15 Minutes:
    10 Deadlifts (225/155#)
    12 KB Swings (1.25/0.75)
    10 Pullups

    Brass:
    AMRAP 15 Minutes:
    10 Deadlifts (185-155/125-105#)
    12 KB Swings (1/0.75)
    10 Pullups (banded)

    Bronze:
    AMRAP 15 Minutes:
    8 Deadlifts (135-115/95-75#)
    10 KB Swings (0.75/0.5)
    10 Ring Rows

  • joed says:

    Steel: 5 rounds + 1 (with strict pull-ups)

    Good job, Andrew, with the 5 rounds + 6!