Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE On the Minute x 10: ODD: 10 to 15 Strict Weighted Pull-Ups* EVEN: Max Effort Plank on Rings * Wear a 20 lbs. Wt. Vest. Rx on the rings is with them positioned fist width off the floor and hanging exactly under the pull-up bar. Every second counts as 1 rep, record total. [SCALING] 🔹 WEIGHT: Reduce by using dumbbells or use no weight. 🔹 REPS: Aim to complete sets of least 5 unbroken reps if reducing the number or modify movement. 🔹 PULL-UPS: Modify to tough barbell pull-ups or ring rows for 8 to 10 reps. Slow and controlled. 🔹 RING PLANK: Modify foot position to allow for difficult holds lasting the majority of the minute. Plank on Rings (AMRAP – Reps) 🔥 CONDITIONING Choose A, B, or C. 22 Min. Time Cap. A: Metcon...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Barbell technique instruction and practice. 🏋🏼‍♂️ STRENGTH Back Squat (Record 1RM) Strict Press (Record 1RM) Deadlift (Record 1RM) Sumo Deadlift (Record 1RM) The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Read more

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,...Read more

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 – CalvesRead more

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.Read more