Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
[Overhead Squat]
Set Order: 10-5-3-1-1-1-3-5-10
Complete in 25 Minutes, Rest as Needed Between Sets.
[Scaling Suggestions]:
[Scale 1]:
Same as RX
[Scale 2]:
Overhead Squat 7-5-3-3-3-5-7, Keep weight to 60-70-80% 1RM or light to moderate if you do not know that number.
2×10: Overhead Squat
@ 60-65% 1RM
2×5: Overhead Squat
@ 70-75% 1RM
2×3: Overhead Squat
@ 80-85% 1RM
3×1: Overhead Squat
@ 90-95% 1RM
After Party
* 10 Minute Time Cap
Hollow Rock Annie (Time)
50-40-30-20-10
Double Unders
Hollow Rocks
[Scaling Suggestions]:
[Scale 1]:
40-30-20-10
Double Unders
Hollow Rocks
[Scale 2]:
100-80-60-40-20
Single Unders
50-40-30-20-10
Hollow Rocks or Raises