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19
Sep

Saturday 092014

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

1×15: Squat Bridge (No Measure)

Skills

Taught by Class Coach

Push Press Technique (No Measure)

Progression:
Dip
Dip Drive (Slow)
Dip Drive (Fast)
Dip Drive Press

Sumo Deadlift High Pull Technique (No Measure)

Progression:
Sumo Deadlift
Sumo Deadlift Shrug (Slow)
Sumo Deadlift Shrug (Fast)
Full Sumo Deadlift High Pull

Function & Sport

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Injury Prevention

Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 1 x 20 per side in each of the following areas:

– Lats
– Upper Back
– Lower Back
– Quads
– Inner Thigh
– Hamstrings
– Glutes
– Calves

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