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11
Sep

Monday 091216


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

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Skills Practice

Warm-up (No Measure)

A.) 4 x 4, TEMPO Squat Therapy (with a partner for spotting).

TEMPO:

4 Seconds Down, 4 Seconds Up.

B.) 4 x 4, Scap Pull-Up

C.) 4 x 4, Scap Push-Up

* Complete A.) before moving to B.), B.) before moving to C.).

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

From 0:00 – 3:00, perform 3 Rounds of:

3 Pull-Ups

6 Push-Ups

9 Air Squats

From 3:00 – 6:00, perform 3 Rounds of:

4 Pull-Ups

8 Push-Ups

12 Air Squats

From 6:00 – 9:00, perform 3 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

From 9:00 – 12:00, perform 3 Rounds of:

6 Pull-Ups

12 Push-Ups

18 Air Squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

[Scale 1]:

Goal is to complete a minimum of 9 rounds, scale to 2 rounds each interval if necessary.

[Scale 2]:

Ring Rows

Box Push-Ups

2 Rounds each interval, Stop after 12 minutes.

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