Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Front Rack Mobility (Coach’s Choice) 🔹 Barbell Technique Practice 🔥 CONDITIONING 20 Min. Time Cap. Hokey Pokey (Time) 30 Reps For Time of: 1 Squat Clean + 1 Front Rack Lunge (Right) + 1 Front Rack Lunge (Left) + 1 Thruster Weight (135/95) * All four exercises done unbroken = 1 Rep. A rep does not count if you drop the barbell before completing the complex. 🔹 WEIGHT: Reduce the weight to complete unbroken reps. Modify and complete with dumbbells if needed. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Twisted Cross Pose / Side 1 Min. Pigeon Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 3 Sets for Quality: 1 Min. Squat Therapy :30 Pistol Squat Hold w. Leg Exchange 🔹 3 Sets for Quality: :30 Kip Swing (or Scap Pull-Ups) * Practice control and tempo. 1 Min. Handstand Walk (or Wall Walk w. Slow Descent) Practice 🔥 CONDITIONING Choose either CINDY or MARY. Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups🔹 PULL-UPS: Ring rows or hanging knee tucks. 🔹 PUSH-UPS: To a box or ballistic block. Pick a challenging height. 🔹 HSPU: 1-2 Ab Mats or off a Box. 🔹 PISTOLS: Lunges, Step Ups, or scaled pistols (to box, assisted, bottoms up). 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Hamstring Mobility, Coach’s Choice 🔹 Deadlift Technique 🔹 POSE Running Practice 🔥 CONDITIONING 12 Min. Time Cap. Sugar Daddy (Time) 21-15-9 of: Deadlifts (225/155) 400m Run after each set of Deadlifts 🔹 DEADLIFTS: Choose a weight that allows for unbroken Deadlifts. 🔹 REPS: Modify to 15-12-9 if needed. 🔹 DISTANCE: Modify to 200m only to avoid walking. 🏥 RECOVERY 3 Mins. Foam Roll: Lower Back 1 Min. Turkish Bretzel / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) Complete each exercise in as few sets as possible on a Tabata (:20 On, :10 Off) Timer: 100 Air Squats 100 Dumbbell Push Press (35/20) 100 AB Mat Sit-Ups 100 Burpees Score = total sets to complete all 4 exercises. Record “sets” as reps. If you finish all 100 reps of an exercise during a :20 set you can start the next one. 🔹 WEIGHT: Choose a weight that allows for :20 of unbroken reps. 🔹 REPS: Lower the total number of reps for each exercise: 60 to 80. 🔹 BURPEES: Do squat thrust if needed.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Rowing Technique Practice 🔹 Clean and Jerk Technique Practice 🔥 CONDITIONING 25 Min. Time Cap. Metcon (Time) 3 Rounds of: 1,000m Row 15 Clean and Jerks (135/95) 🔹 DISTANCE: Reduce to 750m if unable to finish in less than 5 mins. 🔹 WEIGHT: Reduce to complete clean and jerks at least 2 sets. 🧘🏼‍♀️ 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. Pigeon Pose / SideRead more