Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 3 Mins. Ring L-Sit
Modify: Use Matador or Ring Support
🔹 3 Mins. Strict Handstand Push-Ups
Modify: 1-2 AB Mats or Box HSPU
🔹 3 Mins. Ring Side Planks
Modify: Straight Arm Side Plank
(:90 each side, add reps together)
❗️Scoring: For scales and HSPU accumulate total reps. For holds each second = 1 rep.
Ring L-Sit
Ring L-Sit
Ring Support Hold
Strict Handstand Push-Ups
Ring Side Plank
Straight Arm Side Plank
🏋🏼♂️ STRENGTH
Complete in 20 Mins.
15-12-9-6-3:
Back Squats
Attempt the heaviest weight possible w/o for unbroken reps each set.
Recommendations:
15 x 60 to 65% 1RM
12 x 65 to 70% 1RM
9 x 70 to 75% 1RM
6 x 75 to 80% 1RM
3 x 80 to 85% 1RM
Back Squat (15 Reps)
Back Squat (12 Reps)
Back Squat (9 Reps)
Back Squat (6 Reps)
Back Squat (3 Reps)
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Lizard Pose / Side