Announcements
This Friday (10/02) the 5:00pm and 6:00pm classes will be canceled. All coaches will be in a staff / enhancement meeting. Please plan workouts accordingly.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
3 Rounds for Quality of:
1:00 Squat Hold
10 Overhead Squats*
5 Inchworms
10 Single Legged Glute Bridges / Side
5 Paused Toes to Bar**
10 Burpees
* PVC – Light Bar – Heavier Bar.
** Pause with Toes on the Bar for :3 Each Rep.
Then,
Deadlift Technique Practice x 5
Workout of the Day
* 12 Minute Time Cap
Metcon (Time)
12-9-6 of:
Muscle Ups
Deadlifts (275/195)
Each time you break a set of Muscle-Ups, perform 3 “penalty” Deadlifts. Penalty deadlifts do not count toward the 27 prescribed Deadlift reps.
[Scaling Suggestions]:
[Scale 1]:
12-9-6 of:
Ring Dips
Deadlifts (225/155)
[Scale 2]:
21-15-9 of:
Hand Release Push-Ups
Deadlifts (185/125)
After Party
Pumping Iron (AMRAP – Reps)
Tabata (:20 On, :10 Off – 16 Rounds)
– Bent Over Row (45/35)
– Shrugs (45/35)
– Curls (45/35)
– Skull Crushers (45/35)
* Alternste between exercises each round.