Since this week is both June and July, we will fill in some strength movements before we being July’s strength program next week. Â The metabolic conditioning work for today is designed to be a lot of volume. Â Consistent works of small sets with repeating rounds is great for most of our training. Â But, if that is all we do, then our bodies will get used to those “short” sets and we will suffer if a workout requires larger sets of higher volume. Â If we are truly training for general physical preparedness, we need to try everything. Â Today, we add high volume box jumps.
CrossFit Alloy WOD for 6/30/2015:
Strength:
Front Squats
3, 3, 3, 3, 3
MetCon:
For Time:
50 Box Jumps (24/20)
50 Toes to Bar
30 Box Jumps
30 Hand Release Pushups
20 Box Jumps
20 Handstand Pushups (abmat/raised target)
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
35 Box Jumps (24/20)
35 Toes to Bar
20 Box Jumps
20 Hand Release Pushups
10 Box Jumps
10 Handstand Pushups (abmat/raised target)
Brass:
For Time:
35 Box Jumps (24/20)
35 Hanging Leg Raises
20 Box Jumps
20 Pushups (may be from knees)
10 Box Jumps
10 Handstand Pushups (raised target)
Brass:
For Time:
35 Box Jumps (20/short box)
35 Lying Leg Raises
20 Box Jumps
20 Pushups (may be from knees)
10 Box Jumps
10 Piked Handstand Pushups or DB Shoulder Press
Scaling:
Platinum: As written above.
Steel:
For Time:
35 Box Jumps (24/20)
35 Toes to Bar
20 Box Jumps
20 Hand Release Pushups
10 Box Jumps
10 Handstand Pushups (abmat/raised target)
Brass:
For Time:
35 Box Jumps (24/20)
35 Hanging Leg Raises
20 Box Jumps
20 Pushups (may be from knees)
10 Box Jumps
10 Handstand Pushups (raised target)
Brass:
For Time:
35 Box Jumps (20/short box)
35 Lying Leg Raises
20 Box Jumps
20 Pushups (may be from knees)
10 Box Jumps
10 Piked Handstand Pushups or DB Shoulder Press