IndustrialAthletics – CrossFit
Today’s WOD is going to be a continuously moving workout for 17 minutes with only a couple brief scheduled rests. So, when you are picking a scaling, make sure you pick something that allows you to keep moving for each minute. Standing there staring at the bar won’t get you anywhere.
Tabata Iso Pullup Hold
8x
0:20 Iso Pullup Hold
0:10 Rest
Metcon (AMRAP – Reps)
3 Rounds for Reps:
1 Min Burpees
1 Min WB (20/14)(10/9)
1 Min Deadlifts (115/75)
1 Min Situps
1 Min HP Cleans (115/75)
1 Min Rest
Scaling:
Platinum: As written above
Steel:
3 Rounds for Reps:
1 Min Burpees
1 Min WB (20/14)(10/9)
1 Min Deadlifts (95/65)
1 Min Situps
1 Min HP Cleans (95/65)
1 Min Rest
Brass:
3 Rounds for Reps:
1 Min Burpees
1 Min WB (20/14)(10/8)
1 Min Deadlifts (75/55)
1 Min Situps
1 Min HP Cleans (75/55)
1 Min Rest
Bronze:
3 Rounds for Reps:
1 Min Burpees
1 Min WB (14/10)(9/8)
1 Min Deadlifts (55/35)
1 Min Situps
1 Min HP Cleans (55/35)
1 Min Rest