Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

A: Practice with Coach

B: Practice and work on False Grip with Coach and work on skills.

C: Complete in 10 Minutes

A: Medicine Ball Clean Technique (No Measure)

B: Metcon (No Measure)

False Grip Practice:

– Coaching Instruction

– 3 x :20 to :30 False Grip Hang*

– 3 x 3 to 5 False Grip Ring Pull-Up *

*[Scaling]:

– Ring Row False Grip Hang

– 3 x 5 to 8 False Grip Ring Row

C: Boxer Pose Progression (No Measure)

3 x 5 for Quality of:

Boxer Pose Progression

Hold Boxer Pose

Pull To Sternum

Pull Through

Press / Jump Up

Negative Lower Down

Back To Sternum

Hold Boxer Pose

* Hold each position for :3 Seconds, rest as needed between sets.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

1 Weighted Muscle Up

5 Medicine Ball Cleans

2 Weighted Muscle Ups

10 Medicine Ball Cleans

3 Weighted Muscle Ups

15 Medicine Ball Cleans

4 Weighted Muscle Ups

20 Medicine Ball Cleans

* Continue adding 1 Weighted Muscle Up and 5 Medicine Ball Cleans each round until time runs out. Use a 20/14 Wall Ball for both exercises. Hold ball between feet on Muscle Up.

[Scale 1]:

Non-weighted Muscle Ups

No other changes.

[Scale 2]:

Muscle Up Transitions – Start with 2 reps, increase by 2 each round. Medicine Ball Clean weight 14/10 – original reps.