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

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Strength

* Complete in 15 minutes. Record the time of your slowest Strict Muscle Up.

Metcon (Time)

8 x 2 TEMPO Strict Muscle Ups

TEMPO:

10-12 seconds to pull and reach full extension.

10-12 seconds to lower back to the hang.

Test it out and pull / lower as slow as possible and then try to maintain that throughout the workout.

[Scale 1]:

8 x 1 TEMPO Strict Muscle Up

– or –

Move to Scale 2.

[Scale 2]:

8 x 2 Boxer Pose Progression

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.

Workout of the Day

* 15 Minute Time Cap

Metcon (5 Rounds for time)

Row 250m

* Rest 1 Minute

Row 500m

* Rest 1 Minute

Row 1,000m

* Rest 1 Minute

Row 500m

* Rest 1 Minute

Row 250m

[Scale 1]:

No Change

[Scale 2]:

Row 150m

* Rest 1 Minute

Row 350m

* Rest 1 Minute

Row 500m

* Rest 1 Minute

Row 350m

* Rest 1 Minute

Row 150m