May is almost over. Have you achieved your 3 month goals? If so, let us know. If not, you have a few more days. Goals give us purpose driven workouts. Working out with a purpose can help avoid stagnation.
We will be reviewing the Turkish Getup today. This is a full body range of motion movement that is great for building stregnth in a lot of different areas, including power, stability, core, and balance. One reason we are reviewing it today is because we haven’t utilized the movement lately. Another reason . . . It is in the MetCon tomorrow.
CrossFit Alloy WOD for 5/25/2016:
Core:
Tabata Situps
Accessory Work:
Review the Turkish Getup
MetCon:
For Time:
Run 1 Mile
then…
4 Rounds:
15 Back Squats (155/105#)
15 HSPU (Level)
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7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
Run 1 Mile
then…
4 Rounds:
15 Back Squats (135/95#)
15 HSPU (Raised Target)
Brass:
For Time:
Run 1 Mile
then…
4 Rounds:
10 Back Squats (115-95/75-65#)
10 Piked HSPUs
Bronze:
For Time:
Run 0.5 Mile
then…
4 Rounds:
10 Back Squats (95-75/65-55#)
10 DB Shoulder Press (25/15)
Steel/Brass: 18 minutes+ (back squats at 115 lbs., strict hand stand push ups with 1 ab mat, with 15 reps for round 1 and then 10 reps for rounds 2 -4). 1 mile run completed in sub 8 minutes.