Call Us: (518) 459.4444

26
Jul

Monday 072715


Announcements

Follow us on Instagram @albanycrossfit !!

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

Warm-Up

A.): Metcon (No Measure)

1 Set of:

3 World’s Greatest Stretch / Side

10 Single Legged Glute Bridges / Side

2 Minutes of: Slow Bear Crawling

1 Minute of: Jumping Jacks

:30 Pull-Up Bar Hang

B.): Barbell Technique Drills (No Measure)

Practice Power Clean & Push Press technique!

Workout of the Day

25 Minute Time Cap – Scale to keep the intensity high and keep moving!

[Scaling Suggestions:]

1.) Reduce the repetitions:

Intermediate: 30-20-15

Beginner: 21-15-9

2.) Reduce weight to 55/35 (adjust where necessary).

3.) Wall Ball (14/10), Box (Something you can jump to – no step ups unless you have an injury).

4.) If technique is lacking, perform Hang Power Cleans instead of pulling from the floor.

Iceman (Time)

42-30-18 of:

Wall Balls (20/14)

Power Cleans (75/55)

Box Jumps (20)

Push Press (75/55)

Row (Calories)
* 25 Minute Time Cap

Mobility

A.): Foam Roll Biceps (No Measure)

1 x 20 / Side

B.): Foam Roll Triceps (No Measure)

* 1 x 20 / Side

C.): Foam Roll Upper / Lower Back (No Measure)

* 1 x 20 / Spot

Leave a Reply