WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE L-Sit Practice / Testing: Accumulate as much time as possible in each position. Every :10 held = 1 rep. Finish one variation before moving on. πŸ”Ή 3 Mins. Floor L-Sit Hold SCALE: Heels on floor (lift one leg if possible), use plates under hands, V-Sit (legs straight or tucked). πŸ”Ή 3 Mins. Hanging L-Sit Hold SCALE: Straight lets as high as possible, single legged, tucked knees, regular hang. πŸ”Ή 3 Mins. Ring L-Sit Hold SCALE: Support or Support with legs as high as possible, single legged, knees tucked, pirouette or box supports (tucked if needed). * Record the time, converted to reps, for each variation. Note the times and scaling in the comments. L-Sit (Floor) Hanging L-Sit Ring L-Sit πŸ”₯ CONDITIONING 15 Min. Time Cap. Metcon (Time) 3 Rounds of: 500m Row 15 Strict Pull-Ups 30...
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE Rowing Technique: πŸ”Ή Pick Drills πŸ”Ή Advanced Start Technique πŸ”₯ CONDITIONING 11 Min. Time Cap. 2019 Rogue Invitational – Online Qualifier WOD 1 (AMRAP – Reps) 2,000m Row In the time remaining: Max Handstand Push-Ups [SCALING]: πŸ”Ή ROW: If PR 2k Row time is greater than 8:30-9 Mins. consider reducing distance to 1,200m to 1,500m. πŸ”Ή HSPU: Standing or Seated Strict Dumbbell Presses, Box Handstand Push-Ups. 2k Row (Time) Max Effort 2k Row πŸ§˜πŸΌβ€β™€οΈ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Twisted Lizard Pose / Side 1 Min. Archer Pose / Side* * Sit in toe saddle pose
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard πŸ”₯ CONDITIONING Metcon (Distance) 30 Mins. for Distance: Partner 1: Row Partner 2: Hold the bottom of a Goblet Squat (35/20), Forearm Plank, Forearm Side Planks, or Superman. * Start the workout with a 50’ Synchronized One Arm Overhead Lunge (35/20). Switch Overhead arms after 25’. Stop rowing and the holds every 5 Mins. and lunge again. Switch rowing and hold roles as desired. [SCALING]: πŸ”Ή LUNGES: Hold the dumbbell in the front rack or at the side if needed. Reduce the weight to allow for 25’ unbroken lunges. Use no weight if needed.
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE πŸ”Ή Ring Skills: 3 Sets of: :20 Ring Support Hold* :20 Bottom of Ring Dip Hold* :30 Crab Walk :30 Inchworm * Scale to TOP and BOTTOM of Ring Push-Up Holds. πŸ”Ή Boxer Pose Progression Practice and Ring Muscle Up set-up. πŸ”₯ CONDITIONING 25 Min. Time Cap. Metcon (Time) 3 Rounds of: 7 Strict Muscle Ups 50 Air Squats 1,000m Row [SCALING]: πŸ”Ή MUSCLE UPS: Reduce reps to 3 to 4. Boxer Pose Muscle Ups from Kneeling position. πŸ”Ή SQUATS: Reduce volume to 35 if needed. Squat to target to maintain depth. πŸ”Ή ROW: Reduce the distance if 500m split time is consistently above 2:30. πŸ§˜πŸΌβ€β™€οΈ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Puppy Dog Pose 2 Min. Downward Dog Pose
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE 12 Mins. to go HEAVY: Barbell Turkish Get Ups πŸ”Ή Complete each weight on both sides for it to count. Barbell Turkish Get-Up πŸ”₯ CONDITIONING 18 Min. Time Cap. Metcon (Time) 5 Rounds of: 1 Min. Handstand Hold 21 Strict Toes to Bar [SCALING]: πŸ”Ή HS HOLD: Pike hold off a box w/ knees down or lets straight. Hold dumbbells overhead. πŸ”Ή T2B: Reduce reps to 15 if needed. Scale to straight leg raises or knee tucks. If unable to hang do Candlesticks on the floor. πŸ§˜πŸΌβ€β™€οΈ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Seal [Sphinx] Pose 1 Min. Extended Arm Lizard Pose / Side
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