Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Metcon (No Measure)
For QUALITY,
Reverse Tabata (:10 On :20 Off) of:
Hold – Ring Support
Hold – Bottom of Dip
* Alternate between both movements for 16 total rounds.
Strength
Thruster
* Build to a heavy single in 15 minutes.
Metcon
The Bergeron Beep Test (AMRAP – Rounds and Reps)
EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull Ups
7 Burpees
Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.
Injury Prevention
Barbell Quad Smash (No Measure)
2 Minute Time Cap