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

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Warm-Up

A.): Agility Ladder Drills (No Measure)

B.): Barbell Technique Drills (No Measure)

– Power Cleans

– Push Press

Workout of the Day

* 10 Minute Time Cap

[Scaling Suggestions]

[Scale 1]:

3 Rounds of:

10 Ground to Overhead (75/55)

200 Yard Shuttle Sprint, 50 Yards x 2.

[Scale 2]:

3 Rounds of:

10 Hang Power Cleans to Push Press (55/35)

100 Yard Shuttle Sprint, 25 Yards x 2

SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2

Skills Practice

3 x 3: Muscle Up Technique Practice (No Measure)

Boxer’s Pose Progression:

Set-Up: Boxer’s Pose

1.) Pull to Sternum

2.) Pull Through

3.) Press / Jump Up

4.) Negative to Ring Dip Bottom

5.) Back to Sternum

Return to Set-Up: Boxer’s Pose

Hold each step 1-5 for 3 Seconds.

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