WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE πŸ”Ή For Quality: Record total reps for each exercise. Each second counts as a rep for holds. Complete one exercise before moving on to the next. :90 Front to Back Scale / Side 1 rep = front to back. Record total for both sides. 3 Mins. Straddle L-Sit SCALE: Tucked Straddle L-Sit or Straddle Ups 3 Mins. Headstand or Tripod Hold 3 Mins. Bear Crawl Hold πŸ”Ή Sumo Deadlift High Pull Progression Front to Back Scales Straddle L-Sit Tripod Hold Headstand Hold Bear Crawl Hold (Low Butt) πŸ”₯ CONDITIONING 8 Min. Time Cap. Metcon (Time) 21-15-9 of: Sumo Deadlift High Pulls (95/65) Lateral Burpees Over Bar πŸ”Ή SDHP: Reduce weight to go unbroken or modify to a Kettlebell SDHP. πŸ”Ή BURPEES: Step over the bar or do regular burpees. πŸ§˜πŸΌβ€β™€οΈ ROMWOD Hold the following poses and...
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE πŸ”Ή The Burgener Warm-Up: 5 Down n’ Finish 5 Elbows High n’ Outside 5 Muscle Snatch 5 Snatch Lands (2″ 4″ 6″) 5 Snatch Drops πŸ”Ή With a Barbell, Snatch from Hips Technique πŸ‹πŸΌβ€β™‚οΈ STRENGTH Squat Snatch from Hips (High Hang) 8 mins. each, 3-2-1 as heavy as possible. High-Hang Snatch (3RM) High-Hang Snatch (2RM) High-Hang Snatch (1RM) πŸ§˜πŸΌβ€β™€οΈ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Puppy Dog Pose 2 Min. Squat Hold
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard πŸ”₯ CONDITIONING 40 Min. Time Cap. Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#πŸ”Ή ROUNDS/REPS: Reduce to 4 or reduce reps to 20s. πŸ”Ή DISTANCE: Try to keep some 400s if possible. Example: 200-400-200-400-200m πŸ”Ή BOX: Reduce height or modify to step ups. πŸ”Ή WEIGHT: Reduce to complete in 1 to 2 sets. πŸ§˜πŸΌβ€β™€οΈ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Pigeon Pose / Side 1 Min. Supine Twist / Side
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE πŸ”Ή Kettlebell Swing Technique. πŸ”₯ CONDITIONING 25 Min. Time Cap. Bad Karma (Time) 50-40-30-20-10: Barbell Curls (45/35) 10-20-30-40-50: Kettlebell Swings (53/35) πŸ”Ή WEIGHT: Reduce swing weight to maintain technique. Reduce curl weight to maintain consistent reps. πŸ”Ή KB Swing: Modify to Russian swings. πŸ”Ή REPS: Omit the 50 KB Swings and Curls.
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard πŸ”₯ CONDITIONING 35 Min. Time Cap. Metcon (Time) For Time, In Teams of 2: Run 400m 200 Wall Balls (20/14) Run 800m 200 AB Mat Sit-Ups w/ Ball Throw Over Box (20/14) Run 800m 200 Burpee Box Jump Overs (24/20) Run 400m * Divide work evenly between partners. Run together staying at least arms length apartβ€”don’t leave your partner behind! πŸ”Ή DISTANCE: Modify to 200-400-400-200 of needed. πŸ”Ή WEIGHT: Reduce wall ball weight to at least hit sets of 10 to 20. πŸ”Ή REPS: Reduce reps per team to 150 or 100 total of each exercise. πŸ”Ή BOX: Step over the box or reduce the height to jump.
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