Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
8 Mins. to accumulate reps and time. Every second counts as (1) rep. Change exercises / sides each time you break.
Handstand Push-Ups w/ :5 Negative
🔹 SCALE: Lower slowly to AB Mat and kick off the wall when the head touches the mat. Box HSPU w/ :5 negatives.
🔹SCALE: Hold onto the rig or wall for balance help. Raise the leg as high as possible or flex it to 90 degrees if needed.
Handstand Push-Ups w/ Slow Negatives (Total Reps)
Front Scales (Reps on both legs added together.)
6 Sets, One Every 2:30:
Regular or Sumo Deadlifts
5 Unbroken Double Overhand DL @ 75% 1RM
3 Unbroken Double Overhand DL @ 80% 1RM
3 Unbroken Double Overhand DL @ 85% 1RM
Set 4, 5, and 6:
1 DL (Mix Grip if nee@ 90% 1RM, Climbing
Deadlift (75% x 5)
Deadlift (Heaviest x 3)
Deadlift (Heaviest x 1)
Sumo Deadlift (75% x 5)
Sumo Deadlift (Heaviest x 3)
Sumo Deadlift (Heaviest x 1)
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Eagle Pose / Side*
* Sit in Toe Saddle Pose
1 Min. Pigeon Pose / Side