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The Deadbug for 6/6/2016

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

Join the discussion 2 Comments

  • Crimlaw says:

    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)

  • joed says:

    Brass: 5 rounds plus 5 (at 115 lbs.)