Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 2 Mins. per side, Banded Hip PNF Stretch Then, Deadlift/Sumo Deadlift Technique 15 Mins. to build to a heavy set of 5 Sumo Deadlifts. * Double Overhand Grip Only. Aim to start first attempt around 70 to 75% 1rm. Sumo Deadlift (Heavy...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Rounds and Reps) 8 Mins. Jump Rope Ladder 1 Single Under 1 Double Under 2 Single Under 2 Double Under 3 Single Under 3 Double Under * Continue adding 1 SU and 1 DU each round. A round is...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 1 Set of: 1 Min. Alt. DB Muscle Snatches 1 Min. Hollow Body Hold 1 Set of: 1 Min. Alt. DB Power Snatches to OHS 1 Min. Hollow Rocks 1 Set of: 1 Min. Alt. DB SQ. Snatches 1 Min. Hanging L-Sit...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning ACF OPEN Competitors: Scores are due by 8:00 pm on SUNDAY, JANUARY 20th. Log them into to WODify on this day or email them to [email protected]. 2018 ACF OPEN WOD 4 – Classico (AMRAP – Reps) 3 Rounds, On the Minute: Minute 1:...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Reps) 10 Mins. for Quality or Intensity: 5 Strict Chin-Ups* 5 Med Ball Clean to Wall Balls (20/14)* 10 Burpees to and grab Target (6″ Above OH Reach), Hang for just a second. * Add 1 Strict Chin-Ups after...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning A: Metcon (AMRAP – Rounds and Reps) In Teams of 2, 12 Min. AMRAP of: 42 Alternating H. DB Power Snatches (50/35) 30 Calorie Bike 18 Synchronized Burpees * Divide work evenly between partners (except where synchronized). [Scaling]: Dumbbells (40/30) or (25/15) REST...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Split Jerk Technique Then, 15 Mins to build to a heavy set of 3 off the rig. If new to split jerking, perform sets of 5 for extra practice with lighter weights. Split Jerk (Record heaviest 3) Conditioning 12 Min. Time Cap....Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 8 Mins. for Quality: Tripod or Headstand Holds* 12 (Total) Weighted Cossack Squats * Shoot to hold the Tripod or Headstand for as long as possible. Each time you stop do a set of Cossack Squats. [Scaling]: Scale the tripod by keeping...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 10 Mins. Rope Climb Practice: If you don’t have them: – Work on foot wrap off a box. – Max effort hangs from the rope. – Practice wrapping + standing on the rope. – Sets of 10 Rope Rows for strength.* If...Read More
