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CrossFit WOD and Olympic Lifting for 8/14/2015

By August 13, 20152 Comments

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

Join the discussion 2 Comments

  • Crimlaw says:

    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

  • Crimlaw says:

    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