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[SATURDAY & SUNDAY SCHEDULE]
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
…
5-4-3-2-1:
Inchworm to Push-Ups*
*After Each Set:
:30 Hollow Hold
:30 Lateral Hops Over DB
:30 Goblet Squats (Light weight if possible)
…
DUMBBELL WARM-UP (using 1 weight):
5 Good Mornings (Hug/hold weight to chest)
5 Goblet Squats
5 Strict Press / Side
5 Romanian Deadlifts / Side
5 Front Rack Squats / Side
…
PRACTICE:
6 Thrusters
6 Strict Pull-Ups (or WOD Scale)
3 Thrusters
3 Strict Pull-Ups (or WOD Scale)
Fran’s House (Time)
21-15-9:
Double Dumbbell Thrusters
Strict Pull-Ups
*SCALING*
…
REPS/WEIGHT: Aim to complete thrusters in 2-3 sets. Adjust Thruster reps based on the weight you have available.
Heavier Weight Option: 15-12-9 or 12-9-6
Lighter Weight Option: 30-20-10 or 27-21-15
…
THRUSTERS: Single DB Goblet Thruster, 1-Arm DB Thrusters (Split reps between sides), Jumping Air Squats (63-45-18 reps), Odd object thrusters, barbell thrusters.
Goblet Thruster: https://www.youtube.com/watch?v=-R_zfwIR3nU
…
PULL-UPS: Reduce Strict Pull-Up reps (12-9-6 or 9-6-3), Bent Over DB Rows (Split reps between sides if you only have 1), Barbell Rows, Odd Object Rows, Renegade Rows, Ring or body rows.
Renegade Rows: https://www.youtube.com/watch?v=LccyTxiUrhg