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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Rowling (No Measure)
5 Frames
– The goal is to stop exactly at 100m.
– Full strokes only.
– Once you stop you may not row again.
– A body weight movement is designated after each Frame.
– A strike on the last frame allows you to row agin and replace a low score.
– High score wins
Workout of the Day
* Coaches, allot at least 20-22 minutes of class time for the WOD. This is not a time cap.
[Scaling Suggestions]:
[Scale 1]:
Perform 1 Rope Climb each round.
Front Squat weight changes to (135/95)
Complete the workout as previously noted.
[Scale 2]:
Perform 2 Scaled Rope Climbs each round.
Front Squat weight changes to (95/65)
Complete the workout as previously noted.
Whole Lotta Love (AMRAP – Rounds)
Every 2 Minutes for as long as possible complete:
From 0:00-2:00
2 Rope Climbs (15′)
2 Front Squats (185/135)
From 2:00-4:00
2 Rope Climbs (15′)
4 Front Squats (185/135)
From 4:00-6:00
2 Rope Climbs (15′)
6 Front Squats (185/135)
* Continue adding 2 reps to the Front Squat each interval for as long as you are able.
Skills Practice
Metcon (No Measure)
PRACTICE for 10 Minutes:
Muscle Ups
Boxer Pose Progression:
Hold Boxer Pose
Pull To Sternum
Pull Through
Press / Jump Up
Negative Lower Down
Back To Sternum
Hold Boxer Pose
* Hold each position for :3 Seconds.
** Perform 1 rep, then rest as needed before the next.