Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Burgener Warm-Up – Down and Up – Elbows High and Outside – Muscle Snatch – Snatch Lands (2″, 4″, 6″) – Snatch Drops 🔹 Snatch Technique 🔹 Muscle Up Technique Practice 🔥 CONDITIONING Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Thread the Needle Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Complete all 3 AMRAPs with a partner. Rest 2 mins. between workouts. Record scores for each WOD. 200m = 1 rep. Divide work evenly between partners. Metcon (AMRAP – Rounds and Reps) In Teams of 2, 10 Min. AMRAP of: 200m Run (Together w. Wall Ball) 20 Push Ups 30 Medicine Ball Cleans (20/14) REST 2 Mins. Metcon (AMRAP – Rounds and Reps) In Teams of 2, 10 Min. AMRAP of: 200m Run (Together w. Wall Ball) 20 Toes to Bar 30 Wall Balls (20/14) Rest 2 Mins. Metcon (AMRAP – Rounds and Reps) In Teams of 2, 10 Min. AMRAP of: 200m Run (Together w. Wall Ball) 20 Kettlebell Swings (53/35) 60 Russian Twist (20/14)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Metcon (Time) 15 Mins. to Practice, Prowler Shuttle Sprints 20’ – 40’ – 60’ @ 255/175 * Record fastest time, rest as needed between attempts. 🔥 CONDITIONING Metcon (AMRAP – Reps) 10 Min. AMRAP of: 400m Run Max Strict Pull-Ups Max Strict Dips * Record total reps. If scaling to holds, :1 = 1 rep. 🔹 S. Pull-Up: Scap Pull-Up + Knee Tuck or Max Effort Hangs. 🔹 S. Ring Dip: Matador Dips, Max Effort Supports (Ring or Matador), Box Dips. 🏥 RECOVERY 2 Mins. Couch Stretch / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) 3 Rounds of: 1,000m Row 50 Wall Balls (20/14) 100’ Handstand Walk 100 Double Unders 🔹 ROW: Aim to complete in around 4 mins. Reduce distance to 750m or row hard for a fixed time (4 mins.). 🔹 WB: Reduce weight and/or target height to complete large sets (15-20). 🔹 HS WALK: Reduce distance or High Butt Bear Crawl. 🔹 DU: Lower the number to 50 to 75. 100 Single Unders, or Single Unders + DU Attempt every 10 reps.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ 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 / SideRead more