Mini AMRAPS allow us to combine different movements, sometimes in a similar manner, to see how our bodies react to different stimuli. Â With a designated rest in the middle, these mini AMRAPS also help us improve our recovery time and maintain a higher level is intensity.
The 2016 Winter Chiller is coming up February 6th. Â This annual competition usually takes place on the campus of Fairmont State University. Â However, this year, it will be at CrossFit Intense. Â We will have a number of members heading down to Fairmont, WV to compete is the novice, intermediate, and Open divisions. Â Those who have come to spectate in the past have spoke very highly of the spectator experience. Â If you can make it, wear your blue and white.
CrossFit Alloy WOD for 1/27/2016:
Gymnastics Skill Work:
Handstand Pushups Practice:
Get Inverted and safely attempt a handstand pushup:
Raised Target
Lower Target
Level
Deficit
Perform 3 Rounds of 5 Reps at that hard progression
MetCon:
AMRAP 6 Min:
Row 500m
then . . .
AMRAP
10 Deadlifts (225/155)
10 Ring Dips
Rest 3 Min
AMRAP 6 Min:
Row 500m
then . . .
AMRAP
10 Front Squats (115/75)
5 Bar Muscle Ups
Mobility:
Pigeon Stretch on the Boxes
Post Rounds for Each Mini AMRAP to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 6 Min:
Row 500m
then . . .
AMRAP
10 Deadlifts (185-155/125-105)
7 Ring Dips (May use blue band)
Rest 3 Min
AMRAP 6 Min:
Row 500m
then . . .
AMRAP
10 Front Squats (95/65)
3 Bar Muscle Ups (may be banded)
Brass:
AMRAP 6 Min:
Row 500m
then . . .
AMRAP
10 Deadlifts (135/95)
7 Hand Release Push-ups (may use knees)
Rest 3 Min
AMRAP 6 Min:
Row 500m
then . . .
AMRAP
10 Front Squats (75/55)
10 Chest to Bar Pull-ups (may be banded)
Bronze:
AMRAP 6 Min:
Row 500m
then . . .
AMRAP
7 Deadlifts (115/75)
7 Push-ups (knees)
Rest 3 Min
AMRAP 6 Min:
Row 500m
then . . .
AMRAP
7 Front Squats (55/35)
7 Jumping Pull-ups
Steel: 3 rounds even for Round 1; 2 rounds even for Round 2.