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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Shoulder Mobility, Coach’s Choice 🔹 12 Mins. to go HEAVY: 5, 3, and 1RM Dumbbell Strict Press 🔹 Handstand Skills: Tripods, Headstands, Handstands (Wall) Dumbbell Strict Press (5RM) Dumbbell Strict Press (3RM) Dumbbell Strict Press (1RM) 🔥 CONDITIONING Metcon (AMRAP – Reps) 3 Rounds of: 1 Min. Handstand Hold* 2 Min. Wall Balls (20/14) * Each second counts as a rep. [SCALING]: 🔹 HS HOLD: Box HS Hold (knees on or off box), Wall Walk to hold. 🔹 WEIGHT: Choose a weight that allows you to hit wall balls the majority of each round. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Eagle Pose / Side* * Sit in Toe Saddle 1 Min. Lizard Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Complete a set every 2:30 Mins. x 7: 5 Deadlifts 2 Boxer Pose Muscle Ups w/ Pauses RX Progressions, Men: 135-155-185-205-225-255-275 Ladies: 95-105-115-125-135-145-155 SCALE Progression, Men: 95-105-115-125-135-145-155 Ladies: 55-65-75-85-95-100-105 🔥 CONDITIONING 2019 Rogue Invitational – Online Qualifier WOD 4 (AMRAP – Reps) 7 Min. AMRAP of: 9 Deadlift (275/155) 3 Ring Muscle Up [SCALING]: 🔹 DEADLIFT: Choose a challenging weight that can be done unbroken each round. 🔹 MU: Reduce to 1 or 2. Scaled Muscle Ups.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING THANOS (AMRAP – Reps) 6 Rounds of: 1 Min. Wall Ball (20/14) 1 Min. Burpees to Target 1 Min. Medicine Ball Clean (20/14) 1 Min. Toes to Bar 1 Min. Lateral Burpee Box Jumps (24/20) 1 Min. Calorie Bike [SCALING]: 🔹 ROUNDS: Do 3 or 4 rounds if needed. 🔹 WEIGHT: Choose a wt. that allows for large sets on wall balls and consistency on med ball cleans. 🔹 T2B: Straight leg raises or knee tucks. 🔹 LBBJ: Reduce the box height. Do regular burpee box jumps.Read more