We are bringing back a time domain we haven’t tested in a while: Â short work period, short rest period. Â For a few months, we used this style of workout to improve our ability to recover quickly between short and intense sets of work. Â The class CrossFit WOD that uses this format is Fight Gone Bad. Â We last did that WOD earlier this month on August 5th. Â While Fight Gone Bad has no rest between sets of work, today’s wod will have a 30 sec rest between working. Â Don’t let this fool you. Â The 30 secs turns into transition time and really don’t provide that much rest.
CrossFit Alloy WOD for 8/20/2015:
Skill:
3×10 harder Pistol progression. Â If you regularly do pistols at a particular progression, pick a harder progression and work through 3 sets of 10 reps. Â Don’t know what the next step is? Â Ask a coach for help. Â If you are already proficient at unassisted pistols, add some weight.
3×10 Overhead Walking Lunges (45/25)
MetCon:
2 Rounds for Reps
2 Min Row for Cal
30 Sec Rest
2 Min Double Unders
30 Sec Rest
2 Min Toes to Bar
30 Sec Rest
2 Min Squats
Post Reps to Comments
Scaling:
Platinum: As written above.
Steel:
2 Rounds for Reps
2 Min Row for Cal
30 Sec Rest
2 Min Double Unders
30 Sec Rest
2 Min Hang Leg Raises
30 Sec Rest
2 Min Squats
Brass:
2 Rounds for Reps
2 Min Row for Cal
30 Sec Rest
2 Min Single Unders
30 Sec Rest
2 Min Hanging Leg Raises
30 Sec Rest
2 Min Squats
Bronze:
2 Rounds for Reps
2 Min Row for Cal
30 Sec Rest
2 Min Single Under
30 Sec Rest
2 Min Sit ups
30 Sec Rest
2 Min Squats
Platinum: 394 (Round 1: 188; Round 2: 206). Did much better with D-U’s in Round 2.