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

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🤸🏼‍♂️ SKILLS PRACTICE

🔹 3 Sets of:

1 Min. Bulgarian Swings (Slow)

1 Min. Handstand Hold

* Record weight used on B. Swings.

Every second held = 1 rep, record total.

Bulgarian Swing

Handstand Hold

🏋🏼‍♂️ STRENGTH

Complete in 25 Mins.

15-12-9-6-3:

Deadlifts

Attempt the heaviest weight possible for unbroken reps each set, dropping = redo the set. Do regular deadlifts, save sumo for another day.

Recommendations:

15 x 65 to 70% 1RM

12 x 70 to 75% 1RM

9 x 75 to 80% 1RM

6 x 80 to 85% 1RM

3 x 85 to 90% 1RM

Deadlift (15 REPS)

Deadlift (12 REPS)

Deadlift (9 REPS)

Deadlift (6 REPS)

Deadlift (3 REPS)

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Supine Twist Pose / Side

2 Min. Puppy Dog Pose