Saturday 092014

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

1×15: Squat Bridge (No Measure)


Taught by Class Coach

Push Press Technique (No Measure)

Dip Drive (Slow)
Dip Drive (Fast)
Dip Drive Press

Sumo Deadlift High Pull Technique (No Measure)

Sumo Deadlift
Sumo Deadlift Shrug (Slow)
Sumo Deadlift Shrug (Fast)
Full Sumo Deadlift High Pull

Function & Sport

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Injury Prevention

Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 1 x 20 per side in each of the following areas:

– Lats
– Upper Back
– Lower Back
– Quads
– Inner Thigh
– Hamstrings
– Glutes
– Calves