Latest WOD

Pullups and SDHPs for 6/5/2018

By Industrial AthleticsJune 4, 2018One Comment

One of our lifts this month is the Clean. The last time we tested our max clean was last December. Hopefully, you have a number to shoot for.

When you are approaching todays’ WOD, pick a scale that you can do 10 reps of both movements each round. With a time limit of 10 minutes, this WOD is going to go by quickly.

Industrial Athletics WOD for 6/5/2018:

Strength:
Every 90 x 6
1 Clean Pull (65%)
1 Power Clean
1 Squat Clean

MetCon:
AMRAP 10 Min:
10 Pullups
10 SDHP (95/65)

Previous PostRow Test for 6/6/2018
Next PostShoulder Press, Front Squats, and Deadlifts for 6/4/2018

Join the discussion One Comment

Matthew Becker says:

June 4, 2018 at 8:54 pm

Scaling:

Platinum: As written above

Steel:
AMRAP 10 Min:
7 Pullups
7 SDHP (95/65)

Brass:
AMRAP 10 Min:
7 Pullups (may be banded)
7 SDHP (75/55)

Bronze:
AMRAP 10 Min:
7 Ring Rows
7 SDHP (55/35)

Deadlift Breakdown Set-up: Hip-width Stance Hands

Deadlift Breakdown

Set-up:
Hip-width Stance
Hands outside of hips
Shoulders are slightly in front of the bar at set up
Heels Down

Execution:
Bar moves over the middle of the foot
Lumbar curve is maintained with active shoulders
Hips and shoulders rise at the same time

The rep is completed with full hip and knee extension

#industrialathletics #deadlift #junemovements #qualitymovements #functionalfitness #safetyfirst

The weight on a bar or the number of reps are not

The weight on a bar or the number of reps are not important if the movement is incorrect or unsafe. Industrial Athletics prides itself on keeping members safe and moving properly.
Jenn had surgery on her rotator cuff last year. Rather than saying she can’t do anything, she was encouraged to continue coming to the gym and talk to the coaches about what she can do safely and properly. She has recently started back at overhead movements because the coaches helped her keep up her fitness while not having her do anything that would hinder her progress after surgery.

#injurycomeback #safetyfirst #crossfit #crossfitsafely #crossfitsaveslives #rotatorcuffsurgeryrecovery #shouldertooverhead

Why focus on Bent Over Rows this month? There is

Why focus on Bent Over Rows this month?

There is a nice carryover from the Bent Over Row to the Deadlift since muscle in the hamstrings, back and core are all working together in this position to stabilize the weight.
The movements are similar and can both assist in developing a stronger force production towards other pulling movements as well.

#deadlift #bentoverrow #bentoverrows #barbellbentoverrow #crossfit #workthosebackmuscles #moveweight

Our June Athlete of the Month….Jay Wilcox! Our

Our June Athlete of the Month….Jay Wilcox!

Our athlete of the month is a model member. He encourages others by motivating them to be their best self, without even realizing it. He is friendly, a team player, and was a dark horse during this year’s Open Competition. You can typically find him in the 6:15 or 7:15am classes crushing whatever workout is programmed that day.

Congratulations @jayybird13

#athleteofthemonth #hardworkpaysoffs #hardwork #workhardplayhard #hwpo #crossfit #crossfitathlete

Bright Spot Friday This weeks bright spot is Mike

Bright Spot Friday

This weeks bright spot is Mike hitting a big front squat PR. Since moving to Pittsburgh Mike shows up and consistently tries to improve himself. Great job @michaelofthesouth

#brightspot #brightspotfriday #frontsquat #frontsquatpr #crossfit #liftheavy #squateveryday

Fitness

Programs

Drop Ins

Free No Sweat Intro

Class Schedule

About

Team

Facility

Contact

Blog

Apparel Store

Privacy

Contact

Tel:412-528-6858

Industrial Athletics
1707 Pennsylvania Ave
Pittsburgh, PA 15233

Connect With Us

all the latest news at industrial athletics

©2019 Industrial Athletics | Website Design by Startup Active