We are almost to the end of the week. Â That means our Cookout is drawing closer. Â Make sure you let us know you are coming so everyone can plan on numbers when preparing food or drinks.
Ready for a new challenge? Â Over the last few weeks, we have been working on one legged squats, pistols. Â A couple of weeks ago, we worked on endurance through an EMOM. Â Last week, we did weighted step ups to help with strength. Â This week, we are trying something different, pause pistols. Â No more adding weight, if you can get below parallel in your pistol, hang out there for 3 seconds and then try to stand up. Â This will challenge your balance and your strength.
CrossFit Alloy WOD for 8/18/2016:
Gymnastics:
EMOM 6 Min:
6 Pistols
*Pause 3 seconds at the bottom of each pistol
MetCon:
3 Rounds for Reps:
Min 1: HSPUs (abmat)
Min 2: Ski Jumpers
Min 3: Squats
Min 4: STO (95/65)
Min 5: Rest
Post Reps to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
Min 1: Piked HSPUs
Min 2: Ski Jumpers
Min 3: Squats
Min 4: STO (75/55)
Min 5: Rest
Brass:
3 Rounds for Reps:
Min 1: Push-ups (May Use a Box)
Min 2: Ski Jumpers
Min 3: Squats
Min 4: STO (55/35)
Min 5: Rest
Platinum: 390 reps (with strict HSPU’s with 1 ab mat)