We are training endurance in the posterior chain today, those big mover muscles: Â Low Back, Glutes, and Hamstrings. Â These muscles can help us pull weight off of the ground and can also increase the power of our kick while running. Â Do you feel really fatigued in WODs that have running combined with deadlifts, cleans, or snatches? Â Today’s WOD will help. Â Pick a deadlift weight that keeps you moving pretty well for 2 min.
CrossFit Alloy WOD for 4/20/2017:
MetCon:
3 Rounds for Reps:
2 Min Row for Cals
Rest 1 Min
2 Min Deadlifts (185/125)
Rest 1 Min
Cashout:
Tabata Plank Holds
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
2 Min Row for Cals
Rest 1 Min
2 Min Deadlifts (155/105)
Rest 1 Min
Brass:
3 Rounds for Reps:
2 Min Row for Cals
Rest 1 Min
2 Min Deadlifts (135-115/95-75)
Rest 1 Min
Bronze:
3 Rounds for Reps:
2 Min Row for Cals
Rest 1 Min
2 Min Deadlifts (95/65)
Rest 1 Min