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

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Warm-Up

Metcon (No Measure)

2 Sets for Quality of:

5 Forward Inchworms

:30 Side Plank (Right)

5 Reverse Inchworms

:30 Side Plank (Left)

Then, Band Walks:

Test: 5 Squats

10 Side Walks (Left)

10 Side Walks (Right)

1 Forward Walk – Across Room

1 Backward Walk – Across Room

Re-Test: 5 Squats

Skills Practice

Deadlift Technique (No Measure)

Progression,

with a loaded barbell:

– Stance

– Grip

– Shins

– Chest

– Pull

Workout of the Day

Last Man Standing (AMRAP – Reps)

10 Rounds of:

Deadlift for :15

Rest :45

* Increase Weight Each Set (Go Heavy)

** Score is Total Reps.

Example (Based on 1RM):

Minute 1: 50%

Minute 2: 55%

Minute 3: 60%

Minute 4: 65%

Minute 5: 70%

Minute 6: 75%

Minute 7: 80%

Minute 8: 85%

Minute 9: 90%

Minute 10: 95%

After Party

1-Mile Run (Time)

Max Effort 1-Mile Run