We are almost halfway through September. Â The weather is finally starting to cool down. Â Just as a reminder, until it gets into the low 40’s, we will continue to utilize running to help develop our cardiovascular capacity. Â Make sure you dressing in layers and are prepared to run outside in chilly weather.
How are you 3 months goals progressing? Â Make sure you ask a coach if you need some help reaching your goals faster.
For those who have a goal involving muscle ups, make sure you use today to develop that strength. Â Consider scaling to chest to bar pullups and ring dips to help you develop the strength to pull as high as possible. Â This will help you achieve the first part of muscle ups, getting above the bar or rings.
For those who chose pistols as a goal, 10 is a medium range, pick a slightly harder progression than what you are used to doing.
CrossFit Alloy WOD for 9/14/2015:
Core Work:
3x20sec Side Plank Hold
100 Situps for Time
MetCon:
3 Rounds for time:
7 MU
10 Pistols
14 1 Arm KB Snatches (1.5/1)
Scaling:
Platinum: As written above.
Steel:
3 Rounds for time:
3 Bar MU (may be banded)
6 Pistols
10 1 Arm KB Snatches (1.25/0.75)
Brass:
3 Rounds for time:
5 Chest to Bar Pullups (banded)/ 7 Hand Release Pushups(knees)
8 Pistols (progressions)
10 1 Arm KB Snatches (1/0.5)
Bronze:
3 Rounds for time:
5 Ring Rows/5 Pushups (knees)
8 Walking Lunges (8 each leg)
10 1 Arm KB Snatches (0.75/0.25)