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

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🏠 AT HOME WORKOUT

WARM-UP:

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4 Sets:

:30 Shoulder Taps

:30 Slow Air Squats

:30 Push-up to Down Dog

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DUMBBELL WARM-UP (w. 1 DB or KB):

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5 Good Mornings (Hug DB on Chest)

5 Squats w. Weight on Shoulder / Side

5 Strict Press / Side

5 Goblet Squats

5 Deadlifts / Side (Touch 1 end of DB to floor)

5 Thrusters / Side

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STEP UP WARM-UP:

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10 Alternating Forward Stepping Lunges in Place

10 Alternating Step Ups to WOD Target

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PRACTICE RUN:

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10 Deadlifts

10 Sit-Ups

10 Alternating Step Ups

5 1-Arm Thrusters / Side

Support Your Local Box Workout 3 (Time)

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

50-lb/35-lb DBs

24/20-in. box

Time cap: 20 minutes
*SCALING*

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Weight: Choose a weight that allows for at least 10 reps to be completed on the deadlifts and 5 reps / side on the thrusters before breaking.

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Deadlifts: If you only have 1 DB or KB hold both ends or the handle and lower the weight between the legs past the knees before standing. Touch the KB to the floor between the feet. Lower the DB just past the knees. You don’t have to touch the floor, don’t smash your fingers…

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Box Step Ups: Modify to lunges if unable to step up. Substitute a sturdy and secure chair or bench for a box. Or, use steps.

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Thrusters: If unable to press do goblet squats, if unable to squat do push presses.