Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 12 Mins. to go HEAVY: Barbell Turkish Get Ups 🔹 Complete each weight on both sides for it to count. Barbell Turkish Get-Up 🔥 CONDITIONING 18 Min. Time Cap. Metcon (Time) 5 Rounds of: 1 Min. Handstand Hold 21 Strict Toes to Bar [SCALING]: 🔹 HS HOLD: Pike hold off a box w/ knees down or lets straight. Hold dumbbells overhead. 🔹 T2B: Reduce reps to 15 if needed. Scale to straight leg raises or knee tucks. If unable to hang do Candlesticks on the floor. 🧘🏼‍♀️ 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 / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Metcon (AMRAP – Rounds and Reps) 8 Mins. for Quality or Intensity: :30 Floor L-Sit Hold 50’ Single Arm Farmers Carry (Right) 50’ Single Arm Farmers Carry (Left) 12 Lateral Burpees Over Dumbbell [SCALING]: 🔹 CARRIES: Go as heavy as technique allows on the carries. 25’ counts as 1 rep. 🔹 L-SIT: Scale to heels on floor or V-Sit variations, try complete in 1 to 2 sets. Every :10 counts as 1 rep. 🔹 BURPEES: Step over laterally. 🏋🏼‍♂️ STRENGTH Every 2:30 x 9: Regular or Sumo Deadlifts Sets 1 and 2: 5 Double Overhand Grip @ 60 and 65% 1rm Sets 3, 4, and 5: 3 Double Overhand Grip @ 70, 75, and 80% 1rm Sets 6, 7, 8, and 9: 1 Mixed Grip If Needed @ 85% 1rm, Climbing Deadlift (Record 65%) Deadlift (Record...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 3 Sets of: :20 Front Scale Hold (Right) Rest :10 :20 Front Scale Hold (Left) Rest :10 3 Sets of: :20 Back Scale Hold (Right) Rest :10 :20 Back Scale Hold (Left) Rest :10 1 Set of: 1 Min. Front to Back Scale Flow (Right) Rest :30 1 Min. Front to Back Scale Flow (Left) [SCALING]: 🔹 Hold onto th rig or wall to help maintain balance. Work on taking the hands away from assistance where possible. 🔹 Hold the front and back scales with the floating leg either at a lower height or bent at 90 degrees. Monostructural Mayhem! (AMRAP – Reps) 6 Rounds of: 1 Min. Calorie Bike 1 Min. 20’ Shuttle Sprints* 1 Min. Calorie Row 1 Min. Double Unders * Every 20’ Sprint counts as a rep. Touch the floor at the...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Metcon (AMRAP – Reps) 🔹 Arm Bar, 2 mins. / side 🔹 9 Mins. On the Minute: Min 1: One Arm Kettlebell Swing (Right) Min 2: One Arm Kettlebell Swing (Left) Min 3: Max Effort Handstand Hold * Choose a challenging weight that allows for 10 to 15 Swings / Side. Wall Walk to Handstand, do Tripod or Headstand, hold heavy plate overhead. :10 counts as a rep on the handstand. 🔥 CONDITIONING 20 Min. Time Cap. Metcon (Time) 5-10-15: Strict Pull-Ups – Push-Ups – Air Squats * If you can finish 8 Rounds by 5:00, increase reps to… 10-20-30: * If you can finish 4 Rounds by 10:00, increase reps to… 20-40-60: * If you can finish 2 Rounds by 15:00, increase reps to… 40-80-120: Then stop. [SCALING]: 🔹 PULL-UPS: Barbell Pull-Ups or Ring Rows....Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 The Burgener Warm-Up: 2 Sets w/ PVC, Down and Up Elbows High and Outside Muscle Snatch Snatch Drops (2, 4, 6″) Snatch Lands 🔹 Skills Transfer Exercises 2 Sets w/ Barbell, Snatch Grip Push Press Overhead Squats Heaving Snatch Balance (Squat Stance) Snatch Balance (No Dip) Snatch Balance (Full) 🔹 Snatch Technique 🔥 CONDITIONING 20 Min. Time Cap. Doubles and OLY (Time) 50 Double Unders 5 Squat Snatch 50 Double Unders 4 Squat Snatch 50 Double Unders 3 Squat Snatch 50 Double Unders 2 Squat Snatch * Increase snatch weight each round. Men: 185-205-225-245 lb. Ladies: 135-145-155-165 lb. [SCALING]: 🔹 DU: Reduce to 25 to 35 reps, or perform 50 to 75 Single Unders. 🔹 SNATCH: Scale to the hang. 🔹 WEIGHTS: Keep the weight the same for all sets and focus on successful reps....Read more