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
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
Steel: 5 rounds + 1 (with strict pull-ups)
Good job, Andrew, with the 5 rounds + 6!