Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Deadlift Prep & Technique
Part 1: Hinging w. PVC or Bar
10 Good Mornings
10 Deadlifts (Hip to Knee)
10 Full Deadlifts
(Hip to Knee to Shin to Stand)
Part 2: Deadlift w. Load
Stance, Grip, Knees, Chest, Stand
Part 3: 10 Mins. to warm up to 80% 1RM using a double overhand grip.
🏋🏼♂️ STRENGTH
Deadlift (Regular Stance)
5-5-5-5-5
Complete a set every 3 Mins. Start at 80% 1RM, increase weight each set. Record Heaviest set of 5.
🔹Scaling: Keep the same weight across and work on a tempo on the descent each rep.
Deadlift
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Supine Twist Pose / Side