Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 3 Mins. Ring L-Sit Modify: Use Matador or Ring Support 🔹 3 Mins. Strict Handstand Push-Ups Modify: 1-2 AB Mats or Box HSPU 🔹 3 Mins. Ring Side Planks Modify: Straight Arm Side Plank (:90 each side, add reps together) ❗️Scoring: For scales and HSPU accumulate total reps. For holds each second = 1 rep. Ring L-Sit Ring L-Sit Ring Support Hold Strict Handstand Push-Ups Ring Side Plank Straight Arm Side Plank 🏋🏼‍♂️ STRENGTH Complete in 20 Mins. 15-12-9-6-3: Back Squats Attempt the heaviest weight possible w/o for unbroken reps each set. Recommendations: 15 x 60 to 65% 1RM 12 x 65 to 70% 1RM 9 x 70 to 75% 1RM 6 x 75 to 80% 1RM 3 x 80 to 85% 1RM Back Squat (15 Reps) Back Squat (12 Reps) Back Squat (9 Reps)...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 8 Mins. for Quality of: 5 Single Arm Deadlifts / Side 3 Cossack Squats / Side 1 Turkish Get-Ups / Side * Choose a dumbbell weight that’s challenging, but allows for good technique. 🔹 Running Technique Practice. 🔥 CONDITIONING 25 Min. Time Cap, Choose one…or mix and match. Reduce distances if needed to finish under the cap. 5k Run (Time) Max Effort 5k Run 5k Row (Time) Max Effort 5k Row 15k Bike (Time) Max Effort 15k Bike 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Archer Pose / Side* * Sit in Toe Saddle PoseRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Mobility Flows: 2 Mins: Scorpion to Cobra to Downward Dog 2 Mins: Downward Dog to Pigeon 2 Mins: Downward Dog to Reaching Lizard Twist 🔹 Kip Swing Practice 🔹 KB Swing Technique 🔥 CONDITIONING 15 Min. Time Cap. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups🔹 Weight: Reduce for unbroken swings. 🔹 PULL-UPS: Hanging Knee Tucks 🧘🏼‍♀️ 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 🔹 Clean and Jerk Technique 🔹 15 Mins. to go HEAVY: 1 Clean and Jerk Clean and Jerk 🔥 CONDITIONING 15 Min. Time Cap. 🌟 GOAL: A good goal would be roughly 65% the heavy single for the day. Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Seal [Sphinx] Pose 1 Min. Seated Leg Forward Fold Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) 30 Min. AMRAP: Run 400m Together 50 Goblet Lunges (53/35) 50 AB Mat Sit-Ups Run 400m Together 50 Kettlebell Swings (53/35) 50 Burpees * Stay within arms distance of each other on the runs. Divide all other work evenly with one partner working at a time. Every 200m counts as 1 rep. 🔹 DISTANCE/REPS: Reduce to 200m and 30 reps per exercises. 🔹 LUNGES: Perform with no weight. 🔹 WEIGHT: Reduce to complete at least sets of 10 to 15. 🔹 BURPEES: Perform Squat Thrust.Read more