Latest WOD

Hollow Holds and Partner WOD for 7/7/2016

If you have not heard yet, IA will be completely closed this weekend.  Coach Matt and Coach Jen will be heading to CrossFit South Hills to expand their gymnastics knowledge as they earn their CrossFit Gymnastics Certification.  Yoga, Competiton Class, Regular CrossFit Class, and Open Gym will return next weekend.

Today’s workout is a partner WOD.  One benefit of a partner WOD is that it becomes a sort of interval training WOD without specifically programming an interval training WOD.  Interval training means you work hard for a brief period of time and then rest for a brief period of time.  Those who are the “fittest” will be able to show a high level of intensity during work sets and recover quickly during rest sets.  We will likely designate that partners must complete an equal number of reps and must switch every 5-10 reps.

CrossFit Alloy WOD for 7/7/2016:

Core:
4×1 Min Lying Hollow Holds
Rest 30 Sec

MetCon:
For Time (Partners):
100 Jump Over Boxes (any style)
100 Toes to Bar
100 Ski Jumpers
100 Pushups
100 Situps

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Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time (Partners):
    80 Jump Over Boxes (any style) (24/20)
    80 Knees to Elbows
    80 Ski Jumpers
    80 Pushups
    80 Situps

    Brass:
    For Time (Partners):
    80 Jump Over Boxes (any style) (24/20)
    80 Hanging Leg Raises
    80 Ski Jumpers
    80 Pushups (knees)
    80 Situps

    Bronze:
    For Time (Partners):
    60 Jump Over Boxes (any style) (20/Short Box)
    60 Lying Leg Raises
    60 Line Ski Jumpers
    60 Pushups (knees)
    60 Situps

  • Avatar joed says:

    Platinum: 11:45 (done solo)