Today is the first day of June’s CrossFit Fundamentals Program. Make sure you introduce yourself if you see a new face.
For our core work today, we are bringing back a movements we introduced a few weeks ago, the Deadbug. The Deadbug is a functional movements from multiple standpoints. From an athlete’s prospective it increases body awareness, re-engages the core muscles, helps with static strength, and may assist in increasing mobility. From a coach’s prospective, this movement is a wonderful assessment tool to look at core stregnth, proper positioning, and mobility issues.
CrossFit Alloy WOD for 6/6/2016:
Core:
The Deadbug
3x 45 Sec Holds
2x 10 Lowering Legs
2x 10 Lowering Arms
MetCon:
AMRAP 15 Min:
5 Shoulder to Overhead (185/125)
10 Wall Balls (20/14)(10/9)
20 Deadlifts (185/125)
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 15 Min:
5 Shoulder to Overhead (155/105)
10 Wall Balls (20/14)(10/9)
20 Deadlifts (155/105)
Brass:
AMRAP 15 Min:
5 Shoulder to Overhead (135-115/95-75)
10 Wall Balls (20/14)(10/8)
20 Deadlifts (135-115/95-75)
Bronze:
AMRAP 15 Min:
5 Shoulder to Overhead (95-75/65-55)
10 Wall Balls (14/10(9/8)
20 Deadlifts (95-75/65-55)
Brass: 5 rounds plus 5 (at 115 lbs.)