Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
5 Minutes for Quality:
1 Burpee to Target
:10 Hanging L-Sit
2 Burpees to Target
:10 Hanging L-Sit
3 Burpees to Target
:10 Hanging L-Sit
* Add 1 Burpee every round until time runs out.
[Scale 1]:
Burpees – No Change
Knee Tuck Hold & L-Sit with legs as high as possible – Alternate between the two each round.
[Scale 2]:
Burpees – No Change
Knee Tuck Hold & Regular Hang – Alternate between the two each round.
Strength
Every :90 x 10:
Sets 1-3: 2 Pausing Back Squats @ 70% 1rm, Across (:5 Pauses)
Sets 4-5: 2 Pausing Back Squats @ 75% 1rm, Across (:3 Pauses)
Sets 6-10: 2 Back Squats @ 80% 1rm, Climbing
[Scale 1]:
No Change
[Scale 2]:
Start at a moderate weight and complete all the paused sets.
Then add weight build up for the last 5 sets and find a heavy 2 reps.
Back Squat
Conditioning
10 Minute Time Cap.
Re-Test from 12.29.17
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
[Scale 1]:
30-25-20-15-10
Double Unders
50-40-30-20-10
AB Mat Sit-Ups
[Scale 2]:
50-50-50-50
Single Unders
40-30-20-10
AB Mat Sit-Ups