Call Us: (518) 459.4444

19
Mar

Friday 032015

Announcements

Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

WOD Prep / Skills

Metcon (No Measure)

10 Minutes for QUALITY,

Practice Handstand Skills:

1. 20-30 Second Tripod Hold

2. 3-5 Kick Ups (Floor or Wall)

3. 3-5 Wall Walks

4. Handstand Walks or Bear Crawl (Across Room)

* Go through each exercise at a casual pace focusing on technique.

Metcon

Choose A), B), C), or D) depending on your OPEN division.

A): CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

B): CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

C): CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)

8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb

D): CrossFit Games Open 15.4 Masters 55+ Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 65 lb. and clean 75 lb.

Women push press 45 lb. and

clean 55 lb.

Injury Prevention

1×12: Downward / Upward Dog (No Measure)

Leave a Reply