Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

After 3 sets of the skills exercises, practice Turkish Get-Ups.

A: Metcon (AMRAP – Reps)

For Quality,

3 Sets of:

:30 Scap Pull-Ups

:30 Turkish Get-Up Sit-Up (Right)

:30 Turkish Get Up Sit-Up (Left)

* You choose the weight.

[Scale 1]:

No Change

[Scale 2]:

:15 Inactive Hang + :15 Active Hang

B: Turkish Get Up (Heavy or for Technique)

Conditioning

25 Minute Time Cap

Metcon (Time)

For Time, using a single dumbbell:

10 Weighted Pull-Ups

20 Overhead Lunges (Each Arm)

10 Weighted Pull-Ups

30 Alternating Snatches

10 Weighted Pull-Ups

10 Overhead Squats (Each Arm)

10 Weighted Pull-Ups

5 Turkish Get-Ups (Each Arm)

10 Weighted Pull-Ups

Weight (50/35)

[Scale 1]:

Strict Pull-Ups

Weight (35/25)

[Scale 2]:

Barbell Pull-Ups

Weight (20/10)

Recovery

3 Minutes of Trap release work. Move the arms around to different positions and keep the hips up.

Double LAX Ball in Traps (No Measure)