It is finally Friday, but that doesn’t mean we are slacking at Industrial Athletics. Before you hit the weekend, get in a tough workout.
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We bring back more accessory work today. Deadlifts are commonly used to pick up heavy weight. When programmed in a WOD, the weight is usually high and the reps are usually low. However, as individuals training for general physical preparedness, we have to be able to deadlift a lot of weight a few times and deadlift a light weight a lot of times. So, when preparing for the accessory work today, pick a weight that is light, maintain proper form, and crank it fast.
CrossFit Alloy WOD for 8/14/2015:
Mobility:
IT Band Stretch on the Box: 30 Sec over knee, shin, and foot
Banded Lying Hamstring Stretch
Accessory Work:
75 Reps for Time:
Deadlifts (135/95)
MetCon:
As Many Reps as Possible in 7 Minutes:
Max Effort Handstand Pushups (ab mat/raised target)
30 Air Squats when you rest
Rest 3 Minutes
As Many Reps as Possible in 7 Minutes:
Max Effort Wall Balls (20/14)(10/9)
20 Box Jumps (24/20) when you rest
Note: Only the Handstand Pushup and Wall Ball Reps Count
Note: Rest on the Handstand Pushups is when you drop off of the wall
Note: Rest on the Wall Balls is when the Wall Ball stops moving
Post Time and Reps to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
As Many Reps as Possible in 7 Minutes:
Max Effort Handstand Pushups (Raised Target)
20 Air Squats when you rest
Rest 3 Minutes
As Many Reps as Possible in 7 Minutes:
Max Effort Wall Balls (20/14)(10/9)
15 Box Jumps (24/20) when you rest
Note: Only the Handstand Pushup and Wall Ball Reps Count
Note: Rest on the Handstand Pushups is when you drop off of the wall
Note: Rest on the Wall Balls is when the Wall Ball stops moving
Brass:
As Many Reps as Possible in 7 Minutes:
Max Effort Piked Handstand Pushups
20 Air Squats when you rest
Rest 3 Minutes
As Many Reps as Possible in 7 Minutes:
Max Effort Wall Balls (20/14)(10/8)
15 Box Jumps (24/20) when you rest
Note: Only the Handstand Pushup and Wall Ball Reps Count
Note: Rest on the Handstand Pushups is when you drop off of the wall
Note: Rest on the Wall Balls is when the Wall Ball stops moving
Bronze:
As Many Reps as Possible in 7 Minutes:
Max Effort DB Shoulder Press (25/15)
15 Air Squats when you rest
Rest 3 Minutes
As Many Reps as Possible in 7 Minutes:
Max Effort Wall Balls (14/10)(9/8)
10 Box Jumps (20/short box) when you rest
Note: Only the Handstand Pushup and Wall Ball Reps Count
Note: Rest on the Handstand Pushups is when you drop off of the wall
Note: Rest on the Wall Balls is when the Wall Ball stops moving
Scaling:
Platinum: As written above.
Steel:
As Many Reps as Possible in 7 Minutes:
Max Effort Handstand Pushups (Raised Target)
20 Air Squats when you rest
Rest 3 Minutes
As Many Reps as Possible in 7 Minutes:
Max Effort Wall Balls (20/14)(10/9)
15 Box Jumps (24/20) when you rest
Note: Only the Handstand Pushup and Wall Ball Reps Count
Note: Rest on the Handstand Pushups is when you drop off of the wall
Note: Rest on the Wall Balls is when the Wall Ball stops moving
Brass:
As Many Reps as Possible in 7 Minutes:
Max Effort Piked Handstand Pushups
20 Air Squats when you rest
Rest 3 Minutes
As Many Reps as Possible in 7 Minutes:
Max Effort Wall Balls (20/14)(10/8)
15 Box Jumps (24/20) when you rest
Note: Only the Handstand Pushup and Wall Ball Reps Count
Note: Rest on the Handstand Pushups is when you drop off of the wall
Note: Rest on the Wall Balls is when the Wall Ball stops moving
Bronze:
As Many Reps as Possible in 7 Minutes:
Max Effort DB Shoulder Press (25/15)
15 Air Squats when you rest
Rest 3 Minutes
As Many Reps as Possible in 7 Minutes:
Max Effort Wall Balls (14/10)(9/8)
10 Box Jumps (20/short box) when you rest
Note: Only the Handstand Pushup and Wall Ball Reps Count
Note: Rest on the Handstand Pushups is when you drop off of the wall
Note: Rest on the Wall Balls is when the Wall Ball stops moving