Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Barbell Shoulder Smash
2 Mins. / Side
12 Mins. to go Heavy:
5 Barbell Floor Press w/ Glute Bridge Hold
Hollow Body Dumbbell Bench Press and L-Sit Pull-Up Review
Barbell Floor Press w/ Glute Bridge Hold (Record Heaviest Lift )
12 Min. Time Cap
Record the TOTAL time for the workout under A. Record the 1k row time under B. Note Dumbbell weight in the comments.
A: Metcon (Time)
3 Rounds of:
7 Hollow Body Dumbbell Bench Presses (you choose the weight)
5 Strict L-Sit Pull-Ups
WEIGHT: choose a pair of dumbbells that are heavy and challenging, but allow for unbroken reps.
HOLLOW BODY: Tucked hollow body or legs raised high. Ensure that the low back is flat.
L-SIT PULL-UPS: :30 (unbroken) Hanging L-Sit + weighted or regular Strict Pull-Ups. Hold one DB between legs. :20 to :30 hang + kneeling barbell pull-ups.
ROW: this should be a hard effort. Attempt to PR your 1k row time if you have one. Push to keep 500m split time to 2:00 to 2:15 or less. Or scale to 750m.
B: 1000m Row (Time)
Max Effort 1000m Row
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Puppy Dog Pose
2 Mins. Standing Straddle Pose