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Friday 020119

31
Jan

Friday 020119

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

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Skills Practice

Kettlebell Practice,

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.

[Scaling]:

Men (35/45/53)

Ladies (18/26/35)

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.)

Conditioning

20 Min. Time Cap.

Metcon (Time)

50 Strict Pull-Ups

100 Push-Ups

150 Air Squats

Partition the workout as desired or complete each exercise fully before moving on to the next.

Examples:

2 Rounds of: 25/50/75

5 Rounds of: 10/20/30

10 Rounds of: 5/10/15

[Scale 1]:

35 Strict Pull-Ups

70 Push-Ups

105 Air Squats

Examples:

5 Rounds of: 7/14/21

7 Rounds of: 5/10/15

[Scale 2]:

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

Air Squats

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