Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
1 Set of:
1 Min. Alt. DB Muscle Snatches
1 Min. Hollow Body Hold
1 Set of:
1 Min. Alt. DB Power Snatches to OHS
1 Min. Hollow Rocks
1 Set of:
1 Min. Alt. DB SQ. Snatches
1 Min. Hanging L-Sit
[Scaling]:
Choose a weight lighter than WOD weight.
Hollow Tuck Holds and Rocks, Hanging Knee Tucks.
* Practice the movements and your pacing on the DB
and get a feel for how many reps you can do in 1 Min.
Accumulate as much time as possible on the Gymnastics.
Then,
Kip Swing for Toes to Bar Practice
Conditioning
20 Min. Time Cap.
Metcon (Time)
3 Rounds of:
30 Alternating Dumbbell SQ. Snatches (50/35)
15 Strict Toes to Bar
15 Kipping Toes to Bar
[Scale 1]:
3 Rounds of:
30 Alt. DB Power Snatch to Overhead Squat (35/20)
15 Straight Leg Raises
15 Knee Tucks
* Mix in Strict Toes to Bar where you can.
Example 1 Strict T2B after 3-4 Leg Raises.
[Scale 2]:
3 Rounds of:
30 Alt. DB Hang Power Snatch to Overhead Squat (20/15)
10 Knee Tucks
10 Candle Sticks
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Seal [Sphinx] Pose
1 Min. Lacrosse Ball in Forearm Rolling / Side