Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
During the EMOM, work on ring path and control. Choose a kettlebell weight that allows you to easily complete all 10 reps. The focus is just to continue warming up the hips and shoulders.
Then,
After the EMOM, coaches will teach Muscle Up Transition Kettlebell Clean & Jerk technique.
Metcon (No Measure)
On the Minute x 10 of:
ODD: 1 Strict Muscle Up
EVEN: 10 Kettlebell Swings*
* You pick the weight.
[Scale 1 & 2]:
ODD: 1 Boxer Pose Muscle Up
Hold Boxer Pose
Pull To Sternum
Pull Through
Press / Jump Up
Negative Lower Down
Back To Sternum
Hold Boxer Pose
* Hold each position for :3 Seconds.
EVEN: No Change
Workout of the Day
* 15 Minute Time Cap
Metcon (Time)
5 Rounds of:
10 Kettlebell Clean & Jerks (53/35 – per hand)
3 Muscle Ups
[Scale 1]:
5 Rounds of:
10 Kettlebell Clean & Jerks (35/26 – per hand)
1-3 Muscle Ups
[Scale 2]:
5 Rounds of:
10 Plate Ground to Overhead (45/35)
3 Muscle Up Transitions
After Party
Tabata Ring Holds (8 Rounds for time)
Tabata (:20 On, :10 Off – 8 Rounds)
Ring Support HOLD
Bottom of Dip HOLD
[Scaling Suggestions]:
[Scale 1]:
Same as RX, or mix & match RX & Scale 2.
[Scale 2]:
Top of Ring Push-Up HOLD
Bottom of Ring Push-Up HOLD