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17
Jan

Thursday 011818

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

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

10 Box Jumps (36/30)

15 One Arm Dumbbell Overhead Squats (50/35)

20 GHD Sit-Ups

[Scale 1]:

20 Minute AMRAP of:

10 Box Jumps (30/24)

10 One Arm Dumbbell Overhead Squats (30/20)

20 V-Ups

[Scale 2]:

20 Minute AMRAP of:

10 Box Jumps (20/12)

10 One Arm Dumbbell Front Squats (25/15)

20 AB Mat Sit-Ups

Strength

Start at Station A or B and complete all sets before moving onto the next station. Rotate to a new station every 8 minutes.

Station A:

4 x 10 GHD Hip Extensions

* Scale to Good Mornings (3 x 15 @ 45/35) if needed.

Station B:

B1: 3 x MAX TEMPO Push-Ups

* TEMPO = :5 pause at the top, :5 lowering, quick push after chest touches floor. Scale to :3/:3.

B2: 3 x MAX Chin Ups. Scale to Supine Ring Rows

Alternate between sets of Push-Ups and Ring Rows.

A: GHD Hip Extensions (4 x 10)

B1: TEMPO Push-Ups (3 x MAX with a :5/:5 TEMPO)

B2: Chin-Ups (3 x MAX)

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