Latest WOD

“Combining Elements” for 3/28/2016

Phew, the 2016 CrossFit Open is over.  What a ride.  Regionals are up next.  We love the Games Season.

We aren’t slowing down at Industrial Athletics.  Today, we are starting our next Industrial Athletics benchmark WOD.  This is the first in house benchmark to be released in the new location.  We are naming it “Combining Elements.”  In CrossFit, we use 3 modalities for fitness:  Weightlifting, cardio, and gymnastics.  This WOD has all 3.  We start with a 5 minute burner of clean and jerks.  This is the same 5 minutes that we see in “Amazing Grace.”  After a 5 minute rest, we perform an 8 min AMRAP that includes cardio double Unders, gymnastics Pushups, and weightlifting back squats.  Make sure you record your reps and rounds.  We will be repeating this again next month.

CrossFit Alloy WOD for 3/28/2016:

Gymnastics Skill Work:
Handstand Pushup Progressions
3×15 Raised Target
3×10 Level
3×5 45/25lb Plates

MetCon:
“Combining the Elements”
1. ME Clean and Jerks in 5 Min (135/95)
Rest 5 Min
2. AMRAP 8 Min:
40 Double Unders
15 Pushups
10 Back Squats (135/95)

Post Reps and Rounds to Comments

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  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    “Combining the Elements”
    1. ME Clean and Jerks in 5 Min (115/75)
    Rest 5 Min
    2. AMRAP 8 Min:
    30 Double Unders
    10 Pushups
    10 Back Squats (115/75)

    Brass:
    “Combining the Elements”
    1. ME Clean and Jerks in 5 Min (95/65)
    Rest 5 Min
    2. AMRAP 8 Min:
    30 Double Unders or 90 Single Unders
    10 Pushups (knees)
    10 Back Squats (95/65)

    Bronze:
    “Combining the Elements”
    1. ME Clean and Jerks in 5 Min (75/55)
    Rest 5 Min
    2. AMRAP 8 Min:
    75 Single Unders
    7 Push-ups (knees)
    7 Back Squats (75/55)