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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Front Rack Mobility (Coach’s Choice). 🔹 Front Squat Technique. 🔥 CONDITIONING Metcon (Time) 3 Rounds of: 21 Front Squats (155/105) 400m Run 2 Min. Straight Arm Plank Hold * Take the bar from the floor. 🔹 F. SQUATS: Choose a weight that allows for unbroken reps for at least round 1. 🔹 RUN: Aim to keep times to around 2 mins. or less. Reduce distance to avoid walking. 🔹 PLANK: Aim to hold for at least :30 to :45, or reduce overall time to :90. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Lizard Pose / Side 1 Min. Pigeon Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Strict Press, Push Press, and Push Jerk Technique. 🔹 Kipping Pull-Up Technique 🔥 CONDITIONING Metcon (Time) 10 Pull-Ups 10 Strict Press (105/75)* 20 Pull-Ups 20 Push Press (105/75) 30 Pull-Ups 30 Push Jerks (105/75) * Take barbell from the floor. 🔹 PULL-UPS: Increase reps by smaller increments, ex: 5-10-15 or 10-14-18. Hanging Knee Tucks. 🔹 WEIGHT: Choose a weight that allows for unbroken Strict Presses and large sets (if not unbroken) on the Push Press and Push Jerk. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Thread the Needle Pose / Side 1 Min. Twisted Cross Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Front Rack & Hip Mobility, Coach’s Choice. 🔹 Thruster Technique 🔹 Sumo Deadlift High Pull Technique 🔥 CONDITIONING Metcon (AMRAP – Reps) Tabata (:20 On, :10 Off x 8 Rounds, Each Exercise) Thrusters (75/55) REST 1 Min. Lateral Burpees Over Bar REST 1 Min. Sumo Deadlift High Pulls (75/55) REST 1 Min. AB Mat Sit-Ups REST 1 Min. Calorie Bike * Log total reps for individual exercises in the comments. 🔹 WEIGHT: Reduce to move the entire :20 each round. 🔹 LBOB: Step over the bar or do regular burpees. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Supine Twist Pose / SideRead more