Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 3 Sets of 5, each exercise, PVC then barbell. Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Strength Every 2 Minutes x 5 of: 3 Hang Power Snatches @ 80% 1rm, Climbing * Record heaviest weight lifted. [Scale 1]: 3 Hang Power Snatches @ 80% 1rm, Across [Scale 2]: 3 Hang Power Snatches @ Moderate Weight or Build up to 80% 1rm Hang Power Snatch (5 x 3 @ 80% 1rm, Climbing) Midline Metcon (AMRAP – Reps) Tabata (:20 On, :10 Off x 16) Tuck Ups Ring L-Sit Hold Sprinter Sit-Ups...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice After 3 sets of the skills exercises, practice Turkish Get-Ups. A: Metcon (AMRAP – Reps) For Quality, 3 Sets of: :30 Scap Pull-Ups :30 Turkish Get-Up Sit-Up (Right) :30 Turkish Get Up Sit-Up (Left) * You choose the weight. [Scale 1]: No Change [Scale 2]: :15 Inactive Hang + :15 Active Hang B: Turkish Get Up (Heavy or for Technique) Conditioning 25 Minute Time Cap Metcon (Time) For Time, using a single dumbbell: 10 Weighted Pull-Ups 20 Overhead Lunges (Each Arm) 10 Weighted Pull-Ups 30 Alternating Snatches 10 Weighted Pull-Ups 10 Overhead Squats (Each Arm) 10 Weighted Pull-Ups 5 Turkish Get-Ups (Each Arm) 10 Weighted Pull-Ups Weight (50/35) [Scale 1]: Strict Pull-Ups Weight (35/25) [Scale 2]: Barbell Pull-Ups Weight (20/10) Recovery 3 Minutes of Trap release work. Move the arms around to different positions and keep the...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete On The Minute x 10. After the sprint, rest the remainder of the minute. Metcon (10 Rounds for time) 10 Rounds, each for time of: 5-10-15 Yard Shuttle Sprints. Each sprint is yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total). * Rest as needed between rounds, record time for each sprint. [Scale 1]: No Change [Scale 2]: 7 Rounds, each for time of: 5-10-15 yard shuttle sprint. Conditioning Metcon (AMRAP – Reps) 5 Minute AMRAP of: 9 Handstand Push-Ups* 6 Burpees 3 Snatches (165/115) * Open Standards on RX HSPU. [Scale 1]: 5 Minute AMRAP of: 6 Handstand Push-Ups (1-2 AB Mats if needed) 4 Burpees 2 Snatches (135/95) [Scale 2]: 5 Minute AMRAP of: 6 Dumbbell Push Press (35/20) 4 Burpees 2 Alternating DB...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete in 10 Minutes. Kettlebell Tune Up 3.0 (Weight) :30 Double KB Front Rack Hold 10 One Arm KB Rows / Side 10 Goat Sack Swings :30 Double Kettlebell Overhead Hold 10 One Arm KB Swings / Side 10 Goblet Squats :30 Double KB Front Rack Hold (In Squat) 10 One Arm KB Push Press / Side 10 Double KB Swings :30 Double KB Overhead Hold (In Squat) 50′ Double KB Front Rack Lunge 50′ Double KB Overhead Lunge * You choose the weight. Record the weight of both kettlebells. [Scale 1]: No Change [Scale 2]: Hold the bottom of the Goblet Squat for the “In Squat” holds. Unweighted Lunges. Conditioning AGQ Workout 3 (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 50 Wall Balls (20/14) 100 Double Unders 50′ Handstand Walk 100 Double Unders 50...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Reps) For Quality, 3 Sets of: :45 Half Kneeling KB Windmill Press (Right) :45 Half Kneeling KB Windmill Press (Right) :45 Inverted Shoulder Taps :45 Hanging Hip Touches * You choose the KB weight. [Scale 1]: Foot Elevated Shoulder Taps (Boxes, Plates, etc..) Pull-Up Bar Traverse [Scale 2]: Slow & Controlled Shoulder Taps Accumulate time hanging Conditioning 15 Minute Time Cap. AGQ Workout 2 (Time) 4 Rounds of: 25 Chest to Bar Pull-Ups 5 Cleans (245/170) [Scale 1]: 4 Rounds of: 25 Pull-Ups 5 Cleans (155/105) [Scale 2]: 4 Rounds of: 15 Ring Rows 5 Cleans (95/65) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Mins. Puppy Dog Pose 1 Min. Twisted Cross Pose (Right) 1 Min. Twisted Cross Pose (Left) 1...Read more