This Saturday is our self defense seminar. Â Make sure you sign up soon. Â We will have the final cost once we see the final list.
Last week, we subbed in some inversion practice as skill work. Â Some people achieved their first handstand against the wall. Â Some started working on a handstand away from the wall. Â We even saw some try to start walking on their hands.
It was so popular, we decided to bring it back for a second week. Â With inversion practice, the goal is to get comfortable being upside down. Â If you have never been upside down, work on wall walks. Â No worry being upside down? Â Kick up against a wall. Â Good having your back against the wall, start to remove your feet from the wall. Â If all that is good, start walking on your hands.
CrossFit Alloy WOD for 1/19/2016:
Gymnastics Work:
Inversion Practice for 10 Min
Wall Walks
Handstand Against the Wall
Free Standing
Walking
MetCon:
For Time:
20 Power Snatches (95/65)
20 Box Jumps (24/20)
20 Hang Power Snatches
20 Lateral Box Jumps
20 Hang Squat Snatches
20 Jump Over Boxes
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Scaling:
Platinum: As written above.
Steel:
For Time:
15 Power Snatches (95/65)
15 Box Jumps (24/20)
15 Hang Power Snatches
15 Lateral Box Jumps
15 Hang Squat Snatches
15 Jump Over Boxes
Brass:
For Time:
15 Power Snatches (75/55)
15 Box Jumps (24/20)
15 Hang Power Snatches
15 Lateral Box Jumps
15 Hang Squat Snatches
15 Jump Over Boxes
Bronze:
For Time:
10 Power Snatches (55/35)
10 Box Jumps (20/short box)
10 Hang Power Snatches
10 Lateral Box Jumps
10 Hang Squat Snatches
10 Jump Over Boxes