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

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Warm-Up

Rowling (No Measure)

5 Frames

– The goal is to stop exactly at 100m.

– Full strokes only.

– Once you stop you may not row again.

– A body weight movement is designated after each Frame.

– A strike on the last frame allows you to row agin and replace a low score.

– High score wins

Workout of the Day

* Coaches, allot at least 20-22 minutes of class time for the WOD. This is not a time cap.

[Scaling Suggestions]:

[Scale 1]:

Perform 1 Rope Climb each round.

Front Squat weight changes to (135/95)

Complete the workout as previously noted.

[Scale 2]:

Perform 2 Scaled Rope Climbs each round.

Front Squat weight changes to (95/65)

Complete the workout as previously noted.

Whole Lotta Love (AMRAP – Rounds)

Every 2 Minutes for as long as possible complete:

From 0:00-2:00

2 Rope Climbs (15′)

2 Front Squats (185/135)

From 2:00-4:00

2 Rope Climbs (15′)

4 Front Squats (185/135)

From 4:00-6:00

2 Rope Climbs (15′)

6 Front Squats (185/135)

* Continue adding 2 reps to the Front Squat each interval for as long as you are able.

Skills Practice

Metcon (No Measure)

PRACTICE for 10 Minutes:

Muscle Ups

Boxer Pose Progression:

Hold Boxer Pose

Pull To Sternum

Pull Through

Press / Jump Up

Negative Lower Down

Back To Sternum

Hold Boxer Pose

* Hold each position for :3 Seconds.

** Perform 1 rep, then rest as needed before the next.

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