We are training endurance in the posterior chain today, those big mover muscles: Low Back, Glutes, and Hamstrings. These muscles can help us pull weight off of the ground and can also increase the power of our kick while running. Do you feel really fatigued in WODs that have running combined with deadlifts, cleans, or snatches? Today’s WOD will help. 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