Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH 15 Min. Time Cap at each station. A: Front Squat B: Snatch C: Clean and Jerk D: The Bulgarian Total (Total Weight) Front Squat (1 Rep Max)Snatch (1 Rep Max)Clean and Jerk (1 Rep Max) Ivan Abadjiev coaching Naim Süleymanoğlu. 📜 Barbell History Ivan Abadjiev became the head national coach for the Bulgarian weightlifting team in 1969. Under Abadjiev’s command the country improved from one that produced mediocre results to a powerhouse that frequently challenged the then U.S.S.R. for gold medals throughout the 70’s and 80’s. Part of what led to Bulgaria’s success was the implementation of Abadjiev’s revolutionary training system now commonly referred to as “The Bulgarian Method.” Abadjiev’s training system is sports specific and based around only 5 exercises: snatch, clean and jerk, front squat, power snatch, and power clean and jerk. Lifters would go...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 3 Sets of: :30 Weighted Forearm Side Plank (Right) :30 Weighted Forearm Side Plank (Left) 1 Min. Hollow to Arch Roll 🔹 3 Sets of: :30 Scap Pull-Ups :30 Scap Push-Ups 1 Min. Squat Therapy 🔥 CONDITIONING .com Gymnastics Ladder (AMRAP – Reps) 12 Min. AMRAP (REPS) of: 1 Strict Pull-Up, 2 Push-Ups, 3 Air Squats 2 Strict Pull-Up, 4 Push-Ups, 6 Air Squats 3 Strict Pull-Up, 6 Push-Ups, 9 Air Squats Etc. Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc. 🧘🏼‍♀️ ROMWOD Focus on your breathing and relax. 1 Min. Twisted Cross Pose / Side 1 Min. Supine Twist Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Front Rack & Squat Mobility (Coach’s Choice) 🔹 Squat Clean and Thruster Technique Practice 🔥 CONDITIONING 25 Min. Time Cap. Metcon (Time) 3 Rounds of: 15 Squat Cleans (135/95) 15 Thrusters (135/95) 1,000m Row 🔹 WEIGHT: Modify to a weight that allows you to complete at least half the reps on each exercise before dropping. 🔹 SQ CL: Modify to the hang if needed. 🔹 THRUSTER: Modify to push press if needed. 🔹 DISTANCE: Aim to complete each 1k sub 5 mins. Reduce distance from 500m to 750m. 🧘🏼‍♀️ 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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Barbell Calf Smash 2 Mins. / Side 🔹 Push Press Progression: Dip Hold Dip n’ Drive Slow Dip n’ Drive Fast Full Push Press 🔹 Sumo Deadlift Progression: Sumo Deadlift Sumo Deadlift + Shrug (Slow) Sumo Deadlift + Shrug (Fast) Full Sumo Deadlift High Pull 🔥 CONDITIONING Fight Gone Bad (AMRAP – Reps) 3 Rounds of: 1 Min. Wall Balls (20/14) 1 Min. Sumo Deadlift High Pulls (75/55) 1 Min. Box Jumps (20″) 1 Min. Push Press (75/55) 1 Min. Calorie Row REST 1 Min. 🔹 WEIGHTS: Reduce to allow for non-stop, continuous movement for the majority of each minute. 🔹 BOX JUMPS: Reduce height or modify to step ups if needed. 🔹 FGB ORIGIN STORY: “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) In Teams of 2, 24 Min. AMRAP of: :50 Straight Arm Plank (Together) 40 Wall Balls (20/14) 30 Kettlebell Swings (53/35) 20 Toes to Bar 10 Strict Ring Dips * One partner working at a time except for the plank. Divide the work evenly. 🔹 PLANKS: Every second is a rep. Both partners must be in the plank for reps to count. 🔹 WEIGHTS: Pick a weight that allows for unbroken reps. 🔹 T2B: Hanging Knee Tucks 🔹 R. DIPS: Matador Dips, Box Dips, or Ring Push-Ups.Read more