I was reminded recently that CrossFit WOD’s don’t always have to be something completely new and different. We have always used certain benchmark and repeat WOD’s to test our progress. But, we can also design one workout that is very close to another with minor changes to see how we adapt to these small changes. For example, changing a weighed back squat to a pistol may change the results dramatically for the athlete geared more toward moving heavy weight. Changing handstand pushups to regular pushups can increase the reps and make a workout seem 100 times more exhausting. As such, we are taking a WOD from last week and making small changes. I hope you recorded your score from last week because it will be interesting to see how these changes affect you.
CrossFit Alloy WOD for 3/9/2015:
Skill:
8 Minutes to find
Shoulder Press
3, 3, 3
then . . .
3 Rounds Inverted Handstand Holds for 30 Seconds
MetCon:
2 Rounds
As Many Rounds as Possible in 4 Minutes:
8 Alternating Pistols Squats
5 Handstand Pushups (lever/Ab Mat)
Rest 1 Minute
As Many Rounds as Possible in 4 Minutes:
10 Air Squats
10 Hand Release Pushups
Post Total Number of Fully Completed Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
2 Rounds
As Many Rounds as Possible in 4 Minutes:
6 Alternating Pistols Squats
3 Handstand Pushups (ab mat/Raised Target)
Rest 1 Minute
As Many Rounds as Possible in 4 Minutes:
10 Air Squats
10 Pushups
Brass:
2 Rounds
As Many Rounds as Possible in 4 Minutes:
6 Alternating Pistols Squat progression
3 Handstand Pushups (Raised Target)
Rest 1 Minute
As Many Rounds as Possible in 4 Minutes:
10 Air Squats
10 Pushups (may be from knees or with Ab Mat under Chest)
Bronze:
2 Rounds
As Many Rounds as Possible in 4 Minutes:
6 Alternating Lunges
3 DB Shoulder Press (35/25)
Rest 1 Minute
As Many Rounds as Possible in 4 Minutes:
8 Air Squats
8 Pushups (may be from knees and with Ab Mat under Chest)
Scaling:
Platinum: As written above.
Steel:
2 Rounds
As Many Rounds as Possible in 4 Minutes:
6 Alternating Pistols Squats
3 Handstand Pushups (ab mat/Raised Target)
Rest 1 Minute
As Many Rounds as Possible in 4 Minutes:
10 Air Squats
10 Pushups
Brass:
2 Rounds
As Many Rounds as Possible in 4 Minutes:
6 Alternating Pistols Squat progression
3 Handstand Pushups (Raised Target)
Rest 1 Minute
As Many Rounds as Possible in 4 Minutes:
10 Air Squats
10 Pushups (may be from knees or with Ab Mat under Chest)
Bronze:
2 Rounds
As Many Rounds as Possible in 4 Minutes:
6 Alternating Lunges
3 DB Shoulder Press (35/25)
Rest 1 Minute
As Many Rounds as Possible in 4 Minutes:
8 Air Squats
8 Pushups (may be from knees and with Ab Mat under Chest)
Shoulder Press: 105 lbs. (for 3 reps)
Platinum/Steel: 18 completed rounds (Did everything at the platinum level including reps except for HSPU’s for which I used a single ab mat for all rounds and did 5 reps for the 1st round and then 3 reps (steel) for the 2nd round).
Shoulder Press: 105 lbs. (for 3 reps)
Platinum/Steel: 18 completed rounds (Did everything at the platinum level including reps except for HSPU’s for which I used a single ab mat for all rounds and did 5 reps for the 1st round and then 3 reps (steel) for the 2nd round).