Announcements
The 7:00pm class on Wednesday (12/9) is canceled. We are having a coaches meeting to discuss / practice new ideas that will help to improve your gym experience in the new year. Please plan your workouts accordingly.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 25 Minutes to Complete.
[Scaling Suggestions]:
[Scale 1]:
Same as RX
[Scale 2]:
1 x 5
1 x 10
1 x 5
1 x 10
1 x 5
1 x 10
@ Light to Moderate weights practicing technique.
A.): Push Press (1 x 1 @ 80% 1RM)
B.): Push Press (1 x 10 Unbroken @ 65% 1RM)
C.): Push Press (1 x 1 @ 85-90% 1RM)
D.): Push Press (1 x 20 Unbroken @ 55% 1RM)
E.): Push Press (1 x 1 @ 90-95% 1RM or PR Attempt)
F.): Push Press (1 x 30 Unbroken @ 45% 1RM)
After Party
Double Under Skills (AMRAP – Reps)
PRACTICE for 10 minutes:
1 Single Under
1 Double Under
2 Single Unders
2 Double Unders
3 Single Unders
3 Double Unders
* Continue this process alternating between Single & Double Unders for as long as possible.
** If you break the sequence…start over. Count the total repetitions of the most successful attempt.