Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Kettlebell Arm Bar, 2 Mins. / Side 🔹 Bench Press Technique and Practice. 🔥 CONDITIONING 25 Min. Time Cap. Lynne, Strict (AMRAP – Reps) 5 Rounds of: Body Weight Bench Press Strict Pull-Ups [SCALING]: 🔹 BENCH PRESS: Use a % of your body weight that allows for 5 to 10 tough reps. Use heavy Dumbbells with the same goal. 🔹 PULL-UPS: Ring Rows or Kneeling Barbell Pull-Ups. Make them difficult enough for 10 unbroken reps. 🧘🏼‍♀️ 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 1 Min. Lizard Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 2 Min. Front Rack Mobility/ Side Coach’s Choice 🔹 Push Press Technique 🔹 Push Jerk Technique 🔹 15 Mins. to go HEAVY: 3 Front Squat + 2 Push Press + 1 Push Jerks Front Squat, Push Press, Push Jerk Complex 3 Front Squat + 2 Push Press + 1 Push Jerk 🔥 CONDITIONING 2019 Rogue Invitational – Online Qualifier WOD 2 (AMRAP – Rounds and Reps) 9 Min. AMRAP of: 9 Front Squats (135/95) 7 Bar Facing Burpees 5 Shoulder to Overhead (135/95) [SCALING]: 🔹 WEIGHT: Choose a weight that allows for unbroken reps. 🔹 BURPEES: Step over the barbell. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Child’s Pose 2 Min. Standing Straddle PoseRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) Seven 2-Min. Rounds of: 10 Lateral Box Jumps (24/20) 20 V-, Tuck, or AB Mat Sit-Ups In the time remaining: Max Calorie Bike REST 3 Mins. Seven 2-Min. Rounds of: 10 Kettlebell Swings (53/35) 20 Russian Twist (no weight) In the time remaining: Max Double Unders * SCORE = Total Calories + Double Unders. [SCALING]: 🔹 BIKE: Scale to rowing. 🔹 WEIGHT: Choose a weight that allows for unbroken reps. 🔹 L. BOX JUMPS: Reduce height. Regular Box Jumps. 🔹DU: Single UndersRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 12 Mins. to go HEAVY: 5 Weighted Strict Pull-Ups * Use vest, belts, or dumbbells. [SCALING]: 🔹 OPTION 1: 4 to 8 Strict Pull-Ups + Max Effort Weighted Hang 🔹 OPTION 2: 8 to 12 Tough Barbell Pull-Ups + Max Effort Weighted or Non-Weighted Hang * Go as heavy as possible on the weighted hangs and hang for as long as possible. Weighted Pull-ups Weighted Hang (Weight) Weighted Hang (Every :1 counts as 1 rep.) 🔥 CONDITIONING 15 Min. Time Cap. Metcon (Time) 21 One Arm DB Row (Left) (50/35) 21 One Arm DB Row (Right) (50/35) 9 Strict Ring Dips 30 Goblet Squats (50/35) 15 One Arm DB Row (Left) (50/35) 15 One Arm DB Row (Right) (50/35) 12 Strict Ring Dips 30 Goblet Squats (50/35) 9 One Arm DB Row (Left) (50/35) 9 One...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Back Squat, Bench Press, Deadlift review and technique practice. 🏋🏼‍♂️ STRENGTH 15 Min. Time Cap at each station. Record individual lifts first and then the total. Back Squat Bench Press Deadlift Sumo Deadlift Power Lifting Total (Total Weight) Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max)Read more