Announcements

Follow us on Instagram @albanycrossfit !!

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

View Public Whiteboard

Warm-Up

Metcon (No Measure)

Agility Ladder Drills

Then

2 x 15 Squat Therapy with a partner.

Workout of the Day

Back Squat 5-5-5-5-5, Climbing to a Maximal Weight.

(25 Minute Time Cap)

[Scaling Suggestions]

[Scale 1]: Build up to 80% 1RM for the first set. The goal here is to have all 5 sets at 80% or above focusing on maintaining mechanics under heavy weight.

[Scale 2]: Build up to 60% for the first set. Then increase by 5% each set ending at 80%. The goal is to maintain good mechanics in the Back Squat. If weight increases are too heavy then stay with the weight you had the most success with.

5 x 5: Back Squat

After Party

Metcon (5 Rounds for time)

5 Attempts at MAX HOLD:

L-Sit

* Use Parallettes and rest 1:1