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WOD

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Do A then B on one side, repeat on the other leg. A: Banded Hamstring Floss (No Measure) 1 Minute per Side B: Banded Super Couch Stretch (No Measure) 1 Minute per Side Function Strength 3×3: Back Squat (@ 80-85% 1RM) Sport Strength 10-8-6-4-2 Climbing 1×10: Deadlift (70-75% 1RM) 1×8: Deadlift (75-80% 1RM) 1×6: Deadlift (80-85% 1RM) 1×4: Deadlift (85-90% 1RM) 1×2: Deadlift (90-95% 1RM) Function & Sport Metcon (3 Rounds for time) Row 3 x 750m * Rest 1:30 Between Rounds Injury Prevention LAX Ball Foot Smash (No Measure) Spend at least 3 minutes per side. Take care of your feet.
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Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Go through the Pose sequence twice. A then B, repeat. A: Downward Dog (No Measure) Hold for 30 Seconds B: Upward Dog (No Measure) Hold for 30 Seconds Function & Sport Tosh Sprints (9 Rounds for time) 200m Run, Rest 1:1 400m Run, Rest 1:1 600m Run, Rest 1:1 Repeat this cycle for three rounds. Metcon (9 Rounds for time) This WOD is a secondary option for those who cannot run or in the case of bad weather 250 m Row, Rest 1:1 500m Row, Rest 1:1 750m Row, Rest 1:1 Repeat this cycle for three rounds
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Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Shoulder Distraction with Squat Hold (No Measure) 1 x 15 Release / Compact per side. Function WOD CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups Sport WOD K-Train (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 50 Bar-Facing Burpees 30 Power Snatches, 135# / 95# 10 Muscle-Ups Function & Sport 5×5: Front Squat (@ 70-80% 1RM) Injury Prevention Couch Stretch (No Measure) 3 Minutes per Side
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Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×12: Squat Bridge (No Measure) Skills Deadlift Technique (No Measure) Led by the class coach. Then warm up to your WOD weight. Function & Sport Metcon (Time) Ten Rounds For Time of: 15 Deadlift (135/95) 15 Push Ups Injury Prevention Couch Stretch (No Measure) 3 Minutes / Side
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Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Calf Stretching (No Measure) Function & Sport Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Injury Prevention Spend some time after class with a Foam Roller. 1 x 15 per area. Foam Roll Upper / Lower Back (No Measure) Foam Roll IT Bands (No Measure) Foam Roll Quads (No Measure)
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