Latest WOD

Chipper WOD, but no Olympic Lifting for 8/12/2015

By August 11, 20152 Comments

If you came yesterday and had trouble with the pistols, we continue with our pistol skill work today.  All month, we are adding pistol progressions each week to help us develop the strength and skill needed to achieve pistols.  As a variation of our air squat, the pistol is a one legged squat that takes a lot of balance, strength, and practice.  The progressions we teach throughout this month should be used from week-to-week before class, after class, and during Open Gym to hone your skills.

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CrossFit Alloy WOD for 8/12/2015:

Skill:  Pistol Progressions:
3×10 Pistol box squats.  Build up a “box” of plates behind you.  Perform a pistol until your butt hits the box.  Adjust the height of the box to provide a challenge.
3×10 Overhead Walking Lunges (45/25)

MetCon:
For Time:
50 Pushups
20 Power Snatches (115/75)
50 Situps
20 Sumo Deadlift Highpulls (115/75)
50 Ring Dips
20 Jump over Boxes (24/20)

Post Time to Comments

7:30pm – Olympic Lifting with Greene Barbell Club is Cancelled 

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    40 Pushups
    20 Power Snatches (95/65)
    40 Situps
    20 Sumo Deadlift Highpulls (95/65)
    40 Ring Dips (may use red band)
    20 Jump over Boxes (24/20)

    Brass:
    For Time:
    40 Pushups (from knees)
    15 Power Snatches (75/55)
    40 Situps
    15 Sumo Deadlift Highpulls (75/55)
    40 Pushups (from knees)
    15 Jump over Boxes (24/20)

    Bronze:
    For Time:
    30 Pushups (May be from knees)
    12 Power Snatches (55/35)
    30 Situps
    12 Sumo Deadlift Highpulls (55/35)
    30 Pushups (may be from knees)
    12 Jump over Boxes (20/short box)

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    40 Pushups
    20 Power Snatches (95/65)
    40 Situps
    20 Sumo Deadlift Highpulls (95/65)
    40 Ring Dips (may use red band)
    20 Jump over Boxes (24/20)

    Brass:
    For Time:
    40 Pushups (from knees)
    15 Power Snatches (75/55)
    40 Situps
    15 Sumo Deadlift Highpulls (75/55)
    40 Pushups (from knees)
    15 Jump over Boxes (24/20)

    Bronze:
    For Time:
    30 Pushups (May be from knees)
    12 Power Snatches (55/35)
    30 Situps
    12 Sumo Deadlift Highpulls (55/35)
    30 Pushups (may be from knees)
    12 Jump over Boxes (20/short box)