Mini AMRAPS allow us to combine different movements, sometimes in a similar manner, to see how our bodies react to different stimuli. 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. This annual competition usually takes place on the campus of Fairmont State University. However, this year, it will be at CrossFit Intense. We will have a number of members heading down to Fairmont, WV to compete is the novice, intermediate, and Open divisions. Those who have come to spectate in the past have spoke very highly of the spectator experience. 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.