Latest WOD

CrossFit WOD for 8/6/2015

This month’s skill work is going to be dedicated to pistols.  This variation of the squat requires a lot of practice and technique to master.  A lot of athletes at Industrial Athletics are right on the cusp of performing pistols without assistance or progression, so we think so dedicated skill work and practice is all we need to get everyone progressing a little faster.

We will also be bringing back an added element from a month ago:  Accessory work.  This element is designed to give our athletes a little extra work on certain movements that we don’t always see in the weekly programming.

CrossFit Alloy WOD for 8/6/2015:

Skill:
Pistol Progressions – 3×10 Candlestick Roll to Pistol (scale to pistol to raised target)
Strength Work – 3×10 Walking lunges with plate (45/25)

Accessory Work:
50 Ring Dips for Time

MetCon:
As Many Rounds as Possible in 15 Minutes:
5 Bar Muscle Ups
10 Deadlifts (135/95)
5 Snatches (135/95)

Post Ring Dip Time and Rounds to Comments.

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 15 Minutes:
    3 Bar Muscle Ups (may use red band if necessary)
    10 Deadlifts (115/75)
    5 Snatches (115/75)

    Brass:
    As Many Rounds as Possible in 15 Minutes:
    5 Chest to Bar Pullups (may be banded)
    10 Deadlifts (115-95/75-65)
    5 HP Snatches (115-95/75-65)

    Bronze:
    As Many Rounds as Possible in 15 Minutes:
    5 Pullups (May be Jumping)
    10 Deadlifts (75-55/55-35)
    5 HP Snatches (75-55/55-35)

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 15 Minutes:
    3 Bar Muscle Ups (may use red band if necessary)
    10 Deadlifts (115/75)
    5 Snatches (115/75)

    Brass:
    As Many Rounds as Possible in 15 Minutes:
    5 Chest to Bar Pullups (may be banded)
    10 Deadlifts (115-95/75-65)
    5 HP Snatches (115-95/75-65)

    Bronze:
    As Many Rounds as Possible in 15 Minutes:
    5 Pullups (May be Jumping)
    10 Deadlifts (75-55/55-35)
    5 HP Snatches (75-55/55-35)