Albany CrossFit – Albany CrossFit: WOD – (Be)tter
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 Set of 5)
Conditioning
12 Min. Time Cap.
Metcon (Time)
21-15-9 of:
Deadlifts (Double Overhand Grip) (225/155)
Strict Chin-Ups (Underhand Grip)
[Scale 1]:
Deadlift Reps: 21-15-9
Overhand Grip for DL
Weight (155/105)
S. Chin-Up Reps: 15-12-9
[Scale 2]:
21-15-9 of:
Deadlifts (95/65)
Overhand Grip for DL
Supine Grip Ring Rows
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Supine Twist Pose / Side
1 Min. Puppy Dog Pose
1 Min. Child’s Pose