WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🇺🇸 A HERO’S STORY U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. 🎖 HERO WOD 40 Min. Time Cap. Bert (Time) 50 Burpees Run 400m 100 Push Ups Run 400m 150 Walking Lunges Run 400m 200 Air Squats Run 400m 150 Walking Lunges Run 400m 100 Push Ups Run 400m 50 Burpees [SCALING]: 🔹 VOLUME: The WOD consists of 800 total reps and 1.5 miles of running. Use a combination of REPS & DISTANCE that allows for consistent ROM and avoids failed reps or walking. Example REPS: 35, 70, 105, 140, 105,...
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Burgener Warm-Up w/ PVC 🔹 Snatch Positions (Hips, Knees, Mid Shin) w/ Barbell 🔹 10 Mins. to go HEAVY: Squat Snatch Snatch 🔥 CONDITIONING 10 Min. Time Cap. Squat Snatch Isabel (Time) 30 Squat Snatch (135/95) [SCALING]: 🔹 WEIGHT: Reduce to maintain the squat and minimize missed reps. 🔹 SNATCH: Modify to a hang squat snatch for better technique. If needed power and then squat every rep. 🏥 RECOVERY Full Body Foam Roll (No Measure) Spend some quality time with the Foam Roller in or outside of class. Perform 10-20 passes per for the following areas: – Lats – Upper Back – Lower Back – Quads – Inner Thigh – Hamstrings – Glutes – Calves
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) Tabata 11.0 (:20 On, :10 Off x 8 for each exercise) Air Squats RUN 400m Dumbbell Push Press (35/20 per hand) RUN 400m AB Mat Sit-Ups RUN 400m Dumbbell Bent Over Rows (35/30 per hand) RUN 400m Burpees RUN 400m * Complete a full 8 rounds of Tabata for each exercise. Immediately after the entire class runs 400m together. When everyone returns start the next Tabata workout. SCORE = total reps. [SCALING]: 🔹 SQUATS: Squat to a target to maintain depth. 🔹 WEIGHT: Reduce to a weight that allows continuous work for all :20 rounds. 🔹 RUNS: Reduce to 200m to avoid walking.
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Front Rack Mobility (Coach’s Choice) 🔹 Barbell Technique Practice 🔹 10 Mins. to go HEAVY: 3 Deadlifts (Overhand Grip) + 2 Squat Cleans + 1 Thruster * For a weight to count all reps must be done unbroken. 🔥 CONDITIONING 12 Min. Time Cap. Goal: Push for SUB 10 Mins. Metcon (Time) 5 Rounds of: 9 Deadlifts (135/95) 5 Squat Cleans (135/95) 3 Thrusters (135/95) [SCALING]: 🔹 WEIGHT: Aim to go unbroken each round and maintain positions. Reduce WT. to keep intensity high and breaks (if they happen) between exercises and rounds very short. 🔹 SQ CLEANS: Scale to the high hang to maintain technique. Work to maintain the squat instead of powering. 🔹 DUMBBELLS: Use challenging dumbbells instead of a barbell if needed. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified...
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE On the Minute x 9 of: Min 1: Max Effort Double Unders Min 2: 10 to 15 Kip Swings Min 3: 10 Squat Therapy * Record total Double Unders. [SCALING]: 🔹 DU: Practice Attempts, 5 Singles + 1 Double + 5 Singles. 🔹 KIP SWINGS: Small controlled swings. Practice the coordination and rhythm. 10 Scap Pull-Ups. 🔹 SQ THERAPY: Controlled tempo. Adjust how close feet are to the wall. Double-Unders 🔥 CONDITIONING Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats[SCALING]: 🔹 PULL-UPS: Reduce the number to complete each set unbroken. Kneeling barbell pull-ups. 🔹 PUSH-UPS: Reduce reps to maintain full ROM (chest to floor, arms locked at top). Aim for unbroken sets. Use to a box, make the height challenging. 🔹 SQUATS: Squat to a target to maintain depth....
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