Reminder, there is no Yoga tomorrow. We will have regular Saturday classes for Competition Class and Regular CrossFit Class.
Today, we repeat a WOD very similar to one we did last week. We start with a “longer” run that reduces in distance as we go. We also have two movements in between that reduce in reps as we go. If scaled correctly, the reduction in work load should allow us to continue moving throughout the entire workout. A slightly different stimulus in this workout, you see all cardio movements instead of a cardio movement mixed with two weighted movements, like last week.
CrossFit Alloy WOD for 8/5/2016:
Core:
Tabata Hanging L Sit Hold
MetCon:
For Time:
Run 800m
30 Burpees
30 Box Jumps (24/20)
Run 400m
25 Burpees
25 Box Jumps
Building Run
20 Burpees
20 Box Jumps
Post Time to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
Run 800m
25 Burpees
25 Box Jumps (24/20)
Run 400m
20 Burpees
20 Box Jumps
Building Run
15 Burpees
15 Box Jumps
Brass:
For Time:
Run 800m
20 Burpees
20 Box Jumps (24/20)
Run 400m
15 Burpees
15 Box Jumps
Building Run
10 Burpees
10 Box Jumps
Bronze:
For Time:
Run 400m
15 Burpees
15 Box Jumps (20/Short Box)
Building Run
10 Burpees
10 Box Jumps
Parking Lot Sprint
5 Burpees
5 Box Jumps
Platinum: 16:09