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16
Jan

Thursday 011719

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

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Skills Practice

Metcon (AMRAP – Rounds and Reps)

8 Mins. Jump Rope Ladder

1 Single Under

1 Double Under

2 Single Under

2 Double Under

3 Single Under

3 Double Under

* Continue adding 1 SU and 1 DU each round.

A round is completed everytime you do all the double unders.

No rest between rounds, record round + reps of best unbroken set.

[Scaling]:

Start with higher reps on the Singles and add Doubles/Attempts for practice.

Example: 5 Singles + 1 Double, then rebound right back to 5 Singles.

Conditioning

15 Min. Time Cap.

Metcon (Time)

5 Rounds of:

80 Double Unders

15 Unbroken Push Press (75/55)

10 Burpees Over the Bar

* RX must jump back to start the burpee and take off/land with two feet.

If you drop the bar, start the push presses over.

[Scale 1]:

5 Rounds of:

30 to 50 Double Unders

15 Unbroken Push Press (65/45)

10 Burpees Over the Bar

* Use 35# bar + 15 lbs. Plates.

[Scale 2]:

5 Rounds of:

75 to 100 Single Unders or 50 Singles with Attempts mixed in,

be mindful of the clock.

12 Unbroken Dumbbell Push Press (20/12)

8 Burpees to Plate (45#)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Toe Saddle Pose + Eagle Pose / Side

1 Min. Lacrosse Ball in Calves / Side

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