Latest WOD

Push-ups and Squats for 1/8/2016

The CrossFit Alloy WOD for 1/8/2016 has push-up variations and squat variations.  The handstand push-ups will start as a complex movement.  Later in the workout, we will change to an easier regular push-up.  The squats will start easy and get more complex.  Finally, we will combine everything for a final mini amrap.

CrossFit Alloy WOD for 1/8/2016:

Olympic Lifting Accessory Work:
EMOM 8 Min:
2 Clean and Jerk (80%)

MetCon:
AMRAP 4 Min:
6 Handstand Push-ups
12 Squats
Rest 2 Min
AMRAP 4 Min:
6 Pistols
12 Push-ups
Rest 2 Min
AMRAP 4 Min:
6 Handstand Push-ups
6 Pistols
6 Push-ups
6 Squats

Post Rounds for Each AMRAP to Comments

6:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 4 Min:
    4 Handstand Push-ups
    8 Squats
    Rest 2 Min
    AMRAP 4 Min:
    8 Pistols
    8 Push-ups
    Rest 2 Min
    AMRAP 4 Min:
    4 Handstand Push-ups
    4 Pistols
    4 Push-ups
    4 Squats

    Brass:
    AMRAP 4 Min:
    4 Piked Handstand Push-ups
    8 Squats
    Rest 2 Min
    AMRAP 4 Min:
    4 Pistol Progressions
    8 Push-ups (may be from knees)
    Rest 2 Min
    AMRAP 4 Min:
    4 Piked Handstand Push-ups
    4 Pistol Progressions
    4 Push-ups (may be from knees)
    4 Squats

    Bronze:
    AMRAP 4 Min:
    4 DB Shoulder Press (25/15)
    8 Squats
    Rest 2 Min
    AMRAP 4 Min:
    6 Walking Lunges (each leg)
    8 Push-ups (may be from knees)
    Rest 2 Min
    AMRAP 4 Min:
    4 DB Shoulder Press (25/15)
    4 Walking Lunges (each leg)
    4 Push-ups (may be from knees)
    4 Squats