Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
12 Mins. for Quality of:
5 Handstand Push-Ups w/ a Slow (:5) Negative*
10 to 20 Slow and Controlled Hip Extensions
REST as needed between exercises and sets.
* Kick up to the wall, lower slowly to the floor taking :5 to get there, press back up (no kipping, no bouncing).
[Scale 1]:
5 Handstand Push-Up :5 Negatives w/ Dismount off Wall*
10 to 15 Slow and Controlled Hip Extensions
* Kick up to the wall, lower slowly to the floor taking :5 to get there, when the head touches down kick off the wall gently each rep. Put no pressure on your neck.
[Scale 2]:
5 to 8 Box Handstand Push-Ups w/ a slow (:5) Negative*
10 to 20 Good Mornings w/ a bar or Bulgarian Kettlebell Swings (you choose the weight)
Strength
Regular or Sumo Deadlifts
Every 2:30 Mins. x 6,
Using a Double Overhand Grip:
5 @ 80% 1RM
3 @ 85% 1RM
3 @ 92% 1RM
1 @ 98% 1RM
Use a Mixed Grip if desired:
1 @ 101% 1RM (PR Attempt 1)
1 @ 103% (PR Attempt 2)
Deadlift (Record 80% x 5 Here)
Deadlift (Record 92% x 3 Here)
Deadlift (Record Heaviest x 1 Here)
Sumo Deadlift (Record 80% x 5 Here)
Sumo Deadlift (Record 92% x 3 Here)
Sumo Deadlift (Record Heaviest x 1 Here)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Eagle Pose / Side*
* Sit in Toe Saddle Pose
2 Mins. Child’s Pose