Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Complete in 12-15 Mins:
3 x Max Reps Unbroken American Kettlebell Swings
RX Men (53/62/70)
RX Ladies (26/35/45)
* Perform 1 Turkish Get-Up / Side after each attempt (Try to go Heavy)
Record the TOTAL reps for all three Swing Attempts
Put the rep breakdown in the comments, Ex: 53 x 20, 62 x 15, 70 x 10.
Record the heaviest weight done on the turkish get-ups with both sides.
Scale to Russian Swings to maintain technique if necessary.
Unbroken American Kettlebell Swings (Record total reps for all 3 weights here.)
Turkish Get Up (Record best weight done with both arms here.)
20 Min. Time Cap.
50 Strict Pull-Ups
150 Air Squats
Partition the workout as desired or complete each exercise fully before moving on to the next.
2 Rounds of: 25/50/75
5 Rounds of: 10/20/30
10 Rounds of: 5/10/15
35 Strict Pull-Ups
105 Air Squats
5 Rounds of: 7/14/21
7 Rounds of: 5/10/15
Choose either the full or scale 1 rep scheme.
Partition reps so that you avoid full muscle fatigue and can’t keep completing sets.
Barbell Pull-Ups or Ring Rows
Segmented or Push-Ups to a Box
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Half Saddle Pose / Side