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CrossFit WOD for 6/30/2015

Since this week is both June and July, we will fill in some strength movements before we being July’s strength program next week.  The metabolic conditioning work for today is designed to be a lot of volume.  Consistent works of small sets with repeating rounds is great for most of our training.  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.  If we are truly training for general physical preparedness, we need to try everything.  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

Join the discussion 2 Comments

  • Crimlaw says:

    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

  • Crimlaw says:

    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