Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Banded Monster Walks (No Measure)
10 Steps to the Left & Right.
Walk forward across room, backwards back.
1×1: Back Squat
* Hip crease below parallel.
** Full extension of the hips and knees (all joints stacked) when standing.
*** Barbell must be returned to the squat rack. The rep will not count if you drop it!
Thrusters, 95# / 65#
* Pull Ups: Chin over the bar, full extension of arms at bottom.
** Ring Rows: Top of the ring shoulder height. Ballistic block directly underneath pull up bar. Rings must touch body & arms extend fully when lowering for every rep.
*** Note: Jumping Pull Ups of any kind do not count. Athletes performing regular pull ups must jump to a bar, establish a dead hang, and have the feet clear of the ground when fully extending (no toe pushing).
**** Barbell Weight: (95/65), (75/55), (55/35). These are the only options. No in between weights count for this competition.
5 Minute Squat Test (No Measure)
Accumulate 5 Minutes in the bottom of your Squat.