Friday 060719

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

View Public Whiteboard


πŸ”Ή Front and Back Scales:

(1) Max Effort hold per side and exercise.

πŸ”Ή L-Sit (Floor):

(3) Max Effort Attempts. Scaling: Tucked or extended V-Sit.

πŸ”Ή Handstand Push-Up w/ Slow Negative:

(3) Sets for total reps. Set ends when you come off the wall. Scaling: Box HSPU w/ Negative or kick offs.

πŸ”Ή 2-Point Forearm Plank:

(1) Max Effort Hold per Side.


SCALES and PLANKS: add both sides together for each exercise. Put the total time for each side/limb in the comments. L-SITS: record the best attempt. HSPU: add the reps completed for all 3 sets.

Front Scales

Back Scales


Handstand Push-Ups w/ Slow Negatives

2-Point Forearm Plank


7 Min. Time Cap.

Fran (Time)

Thrusters, 95# / 65#
πŸ”Ή WEIGHT: Choose a weight that you can do 21, 15, and 9 unbroken reps. Use dumbbells if needed for better front rack position.

πŸ”Ή PULL-UPS: Barbell pull-ups ring rows. ACF OPEN standards are kneeling barbell and top of rings set to shoulder height if you want to repeat the test.

πŸ”Ή REPS: Reduce the reps to keep intensity high. Example: 15-12-9 both movements. Or, use a mixed rep scheme: 21-15-9 Thrusters + 12-9-6 or 9-6-3 Pull-Ups.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread the Needle Pose / Side

1 Min. Lizard Pose / Side

Previous PostNext Post