Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
On the Minute x 10:
ODD: 10 to 15 Strict Weighted Pull-Ups*
EVEN: Max Effort Plank on Rings
* Wear a 20 lbs. Wt. Vest. Rx on the rings is with them positioned fist width off the floor and hanging exactly under the pull-up bar. Every second counts as 1 rep, record total.
[SCALING]
🔹 WEIGHT: Reduce by using dumbbells or use no weight.
🔹 REPS: Aim to complete sets of least 5 unbroken reps if reducing the number or modify movement.
🔹 PULL-UPS: Modify to tough barbell pull-ups or ring rows for 8 to 10 reps. Slow and controlled.
🔹 RING PLANK: Modify foot position to allow for difficult holds lasting the majority of the minute.
Plank on Rings (AMRAP – Reps)
🔥 CONDITIONING
Choose A, B, or C.
22 Min. Time Cap.
A: Metcon (3 Rounds for time)
3 Rounds of:
1,000m Row
Rest 2 Mins. b/t rounds.
B: Metcon (3 Rounds for time)
3 Rounds of:
800m Run, Max Efforts
Rest 2 Mins. b/t rounds.
C: Metcon (3 Rounds for time)
3 Rounds of:
2,500m Bike, Max Effort
Rest 2 Mins. b/t rounds.
[SCALING]:
🔹 DISTANCES: Reduce to keep intensity high each round. If walking on the run or coasting on the rower or bike, reduce distances and push harder.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Half Saddle Pose / Side