Skip to main content
Latest WOD

Pushup variations and Box Jumps for 4/21/2017

Time to build some stregnth in our pecs.  As we prepare for Murph at the end of May, it is important to work on the strength in our chest, triceps, and shoulders.  Today’s WOD will hit all three.

For the MetCon, you should be able to work with a high rep count.  For those who are not strong with pushups, pick a starting variation that might seem a little too easy.  You don’t want to burn out early and come to a crawl by the end of the workout.

CrossFit Alloy WOD for 4/21/2017:

Strength:
12 Min to find:
3 Rep Bench Press

MetCon:
For Time:
40 Pushups
40 BJ (24/20)
30 Ring Dips
30 BJ
20 HSPU’s
20 BJ

Olympic Lifting is Cancelled Tonight

Join the discussion One Comment

  • Scaling:

    Platinum: Must jump up onto the box.

    Steel:
    For Time:
    30 Pushups
    30 BJ (24/20)
    20 Ring Dips
    20 BJ
    10 HSPU’s (only an ab mat)
    10 BJ

    Brass:
    For Time:
    30 Pushups (may use box)
    30 BJ (24/20)
    20 HR Push-ups
    20 BJ
    10 Piked HSPUs
    10 BJ

    Bronze:
    For Time:
    30 Pushups (may use box)
    30 BJ (20/short box)
    20 Push-ups
    20 BJ
    10 DB Shoulder Press (25/15)
    10 BJ