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Monday 040119

1
Apr

Monday 040119

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

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🤸🏼‍♂️ SKILLS PRACTICE

Metcon (AMRAP – Reps)

🔹 Arm Bar, 2 mins. / side

🔹 9 Mins. On the Minute:

Min 1: One Arm Kettlebell Swing (Right)

Min 2: One Arm Kettlebell Swing (Left)

Min 3: Max Effort Handstand Hold

* Choose a challenging weight that allows for 10 to 15 Swings / Side. Wall Walk to Handstand, do Tripod or Headstand, hold heavy plate overhead. :10 counts as a rep on the handstand.

🔥 CONDITIONING

20 Min. Time Cap.

Metcon (Time)

5-10-15:

Strict Pull-Ups – Push-Ups – Air Squats

* If you can finish 8 Rounds by 5:00, increase reps to…

10-20-30:

* If you can finish 4 Rounds by 10:00, increase reps to…

20-40-60:

* If you can finish 2 Rounds by 15:00, increase reps to…

40-80-120:

Then stop.

[SCALING]:

🔹 PULL-UPS: Barbell Pull-Ups or Ring Rows.

🔹 PUSH-UPS: Do push-ups to a box at a challenging height.

🔹AIR SQUATS: Squat to a target to maintain depth.

🔹 VOLUME: Start with and progress to lower numbers. Example: 3-6-9, 4-8-12, 5-10-15, 10-20-30. Or, do “CINDY.”

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Thread the Needle Pose / Side