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
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