Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 On the Minute x 8:
ODD: Overhead Squat Therapy
EVEN: Burpees to Target
* Slow and Controlled on OHS Therapy, max effort on burpees to target.
🔹 Sumo Deadlift High Pull Progression:
Sumo Deadlift
Sumo Deadlift + Shrug (Slow)
Sumo Deadlift + Shrug (Fast)
Sumo Deadlift High Pull
🔥 CONDITIONING
10 Min. Time Cap.
Charlotte (Time)
21-15-9 of:
Overhead Squats (95/65)
Sumo Deadlift High Pull (95/65)
[SCALING]:
🔹 WEIGHT: Choose a weight that allows for unbroken reps.
In an August 11, 2005 CrossFit forum post addressed to “Dave” (presumably Dave Castro) a member named Ryan Atkins suggested that this workout, “Charlotte,” and four others (“Lola,” “Betty,” “Heather,” and “Pukie Brewster”) be added to the official list of benchmark WODs.
The workouts were adopted by plenty of gyms and athletes but despite his plea, neither “Charlotte” nor any of the other four are technically one of the classic CrossFit “Girls” workouts.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Child’s Pose
2 Min. Bound Angle Poss