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Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Metcon (No Measure)
10 Minutes for QUALITY,
Practice Handstand Skills:
1. 20-30 Second Tripod Hold
2. 3-5 Kick Ups (Floor or Wall)
3. 3-5 Wall Walks
4. Handstand Walks or Bear Crawl (Across Room)
* Go through each exercise at a casual pace focusing on technique.
Metcon
Choose A), B), C), or D) depending on your OPEN division.
A): CrossFit Games Open 15.4 (AMRAP – Reps)
8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
185lb/125lb
B): CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
C): CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)
8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb
D): CrossFit Games Open 15.4 Masters 55+ Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and
clean 55 lb.