Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Front and Back Scales:
(1) Max Effort hold per side and exercise.
🔹 L-Sit (Floor):
(3) Max Effort Attempts. Scaling: Tucked or extended V-Sit.
🔹 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.
🔹 2-Point Forearm Plank:
(1) Max Effort Hold per Side.
🔺 SCORING:
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
L-Sit
Handstand Push-Ups w/ Slow Negatives
2-Point Forearm Plank
🔥 CONDITIONING
7 Min. Time Cap.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
🔹 WEIGHT: Choose a weight that you can do 21, 15, and 9 unbroken reps. Use dumbbells if needed for better front rack position.
🔹 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.
🔹 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.
🧘🏼♀️ 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