Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Warm-up (No Measure)
A.) 4 x 4, TEMPO Squat Therapy (with a partner for spotting).
TEMPO:
4 Seconds Down, 4 Seconds Up.
B.) 4 x 4, Scap Pull-Up
C.) 4 x 4, Scap Push-Up
* Complete A.) before moving to B.), B.) before moving to C.).
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
From 0:00 – 3:00, perform 3 Rounds of:
3 Pull-Ups
6 Push-Ups
9 Air Squats
From 3:00 – 6:00, perform 3 Rounds of:
4 Pull-Ups
8 Push-Ups
12 Air Squats
From 6:00 – 9:00, perform 3 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
From 9:00 – 12:00, perform 3 Rounds of:
6 Pull-Ups
12 Push-Ups
18 Air Squats
Etc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
[Scale 1]:
Goal is to complete a minimum of 9 rounds, scale to 2 rounds each interval if necessary.
[Scale 2]:
Ring Rows
Box Push-Ups
2 Rounds each interval, Stop after 12 minutes.