Latest WOD

Lateral Box Jumps for 10/21/2015

Today’s WOD will be a very CrossFit-type couplet.  We try to vary our workouts as much as possible while developing constant adaptation to different stimuli.  Sometime, it trying to get creative, we lose the basics.  CrossFit is effective because of its simplicity.  After the double under practice, get ready to push through the MetCon fast.  It should not be heavy, it should not be high, it should be quick and exhausting.  Scale accordingly.

CrossFit Alloy WOD for 10/21/2015:

Gymnastics Skill:
Double Under Skill:
50 Single Unders
20 Left Leg Jumps
20 Right Leg Jumps
Tabata Jump Rope (SU, DU, TU)

MetCon:
4 Rounds for Time:
7 Thrusters (155/105)
9 Lateral Box Jumps (24/20)

Cashout:
Foam Roll Calves
Banded Bully Stretch
Banded Wrist Mobility

Post Time to Comments

7:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    4 Rounds for Time:
    7 Thrusters (115/75)
    9 Lateral Box Jumps (24/20)

    Brass:
    4 Rounds for Time:
    7 Thrusters (95-75/65-55)
    9 Lateral Box Jumps (24/20)

    Bronze:
    4 Rounds for Time:
    7 Thrusters (55/35)
    9 Lateral Box Jumps (20/short box)