If you have not heard yet, IA will be completely closed this weekend. Â Coach Matt and Coach Jen will be heading to CrossFit South Hills to expand their gymnastics knowledge as they earn their CrossFit Gymnastics Certification. Â Yoga, Competiton Class, Regular CrossFit Class, and Open Gym will return next weekend.
Today’s workout is a partner WOD. Â One benefit of a partner WOD is that it becomes a sort of interval training WOD without specifically programming an interval training WOD. Â Interval training means you work hard for a brief period of time and then rest for a brief period of time. Â Those who are the “fittest” will be able to show a high level of intensity during work sets and recover quickly during rest sets. Â 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
Post Time to Comments
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
Platinum: 11:45 (done solo)