Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 2 Sets, The Burgener Warm-Up: Down and Up x 5 Elbows High and Outside x 5 Muscle Snatch x 5 Snatch Land x 5 Snatch Drop x 5 High Hang (Power Position) Squat Snatch x 5 Then, 10 Mins. to build to a heavy High Hang Squat Snatch High-Hang Snatch (Record Heavy Single Here) Conditioning Cindy, Strict! (AMRAP – Rounds and Reps) 5 Strict Pull-Ups 10 Push Ups 15 Air Squats [Scale 1]: 3 to 5 Strict Pull-Ups 7 to 10 Push Ups * Choose a number of reps that can be done in no more than 2 sets and with good technique. 15 Air Squats [Scale 2]: 5-10-15 Reps Ring Rows or Barbell Pull-Ups Box or Segmented Push Ups Air Squats ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 15 Mins. to build to a heavy Turkish Get-Up. Use kettlebells, dumbbells, barbells, dogs, or small children. Record the heaviest weight completed on both sides. Turkish Get Up Barbell Turkish Get-Up Conditioning 18 Min. Time Cap. Metcon (Time) 5 Rounds of: 2 Legless Rope Climb (15’) 20 Slow and Controlled Sit-Ups * No jump up into the rope. Grab at arms length, hang and climb. For the sit-ups spend roughly 3-4 seconds lowering to the floor and 3-4 seconds sitting up. [Scale 1]: 2 Rope Climbs (15’) with foot wrap. No jump to the rope. Grab at arms length, hang, wrap feet. Sit-Ups, no change. [Scale 2]: 2 Rope Climbs (10-12’) no jump -or- 4 Rope Get-Ups From laying to standing to laying again. Climb/lower controlled, spend time with the rope. 12-15 Slow and Controlled Sit-ups ROMWOD...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Hamstring Mobility (Coaches Choices) Then, Deadlift Technique Strength Every 3:00 x 5: Regular or Sumo Deadlift Set 1: 3 @ 85% Set 2: 2 @ 90% Set 3: 1 @ 95% Set 4: 1 @ PR Attempt 1 Set 5: 1 @ PR Attempt 2 * Use a double overhand grip warm-up to 85%. Then you can switch. Choose a different style of Deadlift from what you did last Thursday. Deadlift (Record Set of 3 Here) Deadlift (Record Set of 2 Here) Deadlift (Record Heaviest Single Here) Sumo Deadlift (Record Set of 3 Here) Sumo Deadlift (Record Set of 2 Here) Sumo Deadlift (Record Heaviest Single Here) Conditioning 8 Min. Time Cap. Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups[Scale 1]: 15-12-9 of: Deadlifts (155/105) 12-9-6 of: Handstand Push-Ups [Scale 2]: 15-12-9 of: Deadlifts (95/65) Box...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Overhead Mobility (Coaches Choice) Then, Barbell Prep: Set 1: 10 Bent Over Rows (Normal Grip) 10 Seated Strict Press 10 Front Squats Set 2: 7 Bent Over Rows (Supine Grip) 7 Strict Press 7 Slow Front Squats (to just above parallel) Set 3: 5 Bent Over Rows (Normal Grip) * Pause :3 w/ bar touching torso. 5 Push Press 5 Tall Clean to Power Catch * Try to catch deep, just above parallel. Then, Power Clean and Push Jerk Technique. 15 Mins. to go heavy on 1 Power Clean + 1 Push Jerk Power Clean + Push Jerk (Record Heaviest Combo Here) Power Clean (Record Heaviest PC Here) Push Jerk (Record Heaviest PJ Here) Conditioning 8 Min. Time Cap. Metcon (Time) 15 Lateral Burpees Over Dumbbells* 15 Hang Dumbbell Clean and Jerks 12 Lateral Burpees Over Dumbbells...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Ankle Mobility (Coaches Choice) Then, 3 Sets of: Overhead Squat Therapy :30 Starfish Side Planks / Side Then, 15 Mins. to build to a heavy single OHS Tempo Overhead Squat (:5 Slow Lowering, :1 to :2 Pause at Bottom) Conditioning 15 Mins. Time Cap. Metcon (Time) 5 Rounds of: 400m Row 10 Overhead Lunges (135/95) [Scale 1]: Weight (95/65) [Scale 2]: Weight (75/55) * Choose a weight that allows for unbroken OH Lunges ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Thread the Needle Pose / Side 2 Min. Standing Straddle PoseRead more