Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) 30 Min. AMRAP of: 100 (Total) AB Mat Sit-Ups w/ Wall Ball Throw (20/14) Run 400m Together 50 Synchronized Burpees Run 400m Together * One partner carries the wall ball on the run. Switch after 200m. If raining Row 500m (250m per partner). Partner 2 waits in a plank or holds the ball overhead. [SCALING]: 🔹 WEIGHT: Choose a weight that is appropriate for both partners. 🔹 REPS/DISTANCE: 50 (Total) Sit-Ups, 25 Syncro. Burpees. 200m, switch ball after half way.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 15 Mins. for Quality of: 8 One-Arm Dumbbell Rows (Right) 8 One-Arm Dumbbell Rows (Left) 5 Handstand Push-Ups w/ :5 Negative* * Record heaviest weight completed for all 8 reps on both sides and total HSPU completed. [SCALING]: 🔹 DB ROW: Choose a weight that allows for unbroken sets of 8 with controlled movement. 🔹 HS SCALE: Lower slowly to AB Mat and kick off the wall when the head touches the mat. Box HSPU w/ :5 negatives. One Arm Dumbbell Row Handstand Push-Ups w/ Slow Negatives 🔥 CONDITIONING 2k Row (Time) Max Effort 2k Row[SCALING]: 🔹 Reduce distance to maintain intensity. 1,200m to 1,500m if needed. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Archer Pose / Side* * Sit in Toe Saddle...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 3-Point Forearm Planks 3 Sets of: :20 Right Arm Extended REST :10 :20 Left Arm Extended REST :10 :20 Right Leg Up REST :10 :20 Left Leg Up REST :10 * Every second = 1 rep. Score is the total reps for all positions. [SCALING]: 🔹 Place a hand on the opposite shoulder instead of extending the arm. 🔥 CONDITIONING 12 Min. Time Cap. Metcon (Time) 3 Rounds of: 20 Walking Reverse Lunges 30 Wall Balls (30/20) 40 Triple Unders [SCALING]: 🔹 WALL BALLS: Reduce the weight to finish in 1 to 2 sets. Scale the target height for consistency and to go heavier. 🔹 TRIPLE UNDERS: Scale to double or single unders. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Puppy Dog Pose...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 3 Sets of: :20 Front Scale (Right) REST :10 :20 Front Scale (Left) REST :10 3 Sets of: :20 Back Scale (Right) REST :10 :20 Back Scale (Left) REST :10 * Every second held counts as a rep. Record front and back scales separately. Add reps for both legs together for each exercise. [SCALING]: 🔹 Hold onto the or a wall to help balance. Lift the leg as high as technique allows or have leg tucked/bent. Front Scales Back Scales 🔥 CONDITIONING 15 Min. Time Cap. Metcon (Time) 3 Rounds of: 5 Strict L-Sit Pull-Ups 15 Push-Ups 5 Strict L-Sit Pull-Ups 15 Push-Ups 750m Row [SCALING]: 🔹 PULL-UPS: 5 Strict Pull-Ups + 5 Strict Toes to Bar. 5 Kneeling Barbell Pull-Ups + 5 Straight Leg Raises or Knee Tucks. 🔹 PUSH-UPS: Reduce reps to 10 to...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Dumbbell Burgener Warm-Up, 2 x 5, each exercise per side: Down & Up Elbows High & Outside Muscle Snatch Snatch Lands (2″, 4″, 6″) Snatch Drops 🔹 Barbell Snatch 3-Position Practice 🔹 Barbell Clean 3-Position & Push Jerk Technique * After heavy snatch workout strip bars and warm-up clean and jerk. 🏋🏼‍♂️ STRENGTH 12 Mins. to build to a 1RM: Squat Snatch Then, 12 Mins. to build to a 1RM Squat Clean & Jerk Snatch (Record 1RM) Clean and Jerk (Record 1RM) Olympic Lifting Total (Total Weight) Snatch (1 Rep Max)Clean and Jerk (1 Rep Max) 🧘🏼‍♀️ 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