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[WEEKDAY SCHEDULE]:
8:30 AM – Meeting ID: 262-806-413
– https://zoom.us/j/262806413
NOON – Meeting ID: 364-492-400
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5:30 PM – Meeting ID: 359-115-363
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[SATURDAY & SUNDAY SCHEDULE]
10 AM – Meeting ID: 216-528-666
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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:30 Spider-Man Lunges
:30 Shuttle Runs or Jog in Place
:30 Mountain Climbers
:30 Shuttle Runs or Jog in Place
:30 Frog Hops
:30 Shuttle Runs or Jog in Place
:30 Push-up to Down Dog
:30 Shuttle Runs or Jog in Place
:30 Air Squats
:30 Shuttle Runs or Jog in Place
:30 Slow Burpees
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DUMBBELL WARM-UP (with 1 weight):
10 Good Mornings
5 DB Deadlifts (to Knees) / Side
5 DB Deadlifts (to Floor) / Side
* Touch one end of the DB to the floor outside the feet.
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Frog Hops (Groiner) Demo: https://www.youtube.com/watch?v=5OECLqn2PpA
Metcon (Time)
“Radar”
400m Run
9-12-15:
Double DB Deadlifts
Lateral Burpees Over DB
800m Run
15-12-9:
Double DB Deadlifts
Lateral Burpees Over DB
400m Run
*SCALING*
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RUN TIMES: Should take 2:30 or less for 400m and 5:00 or less for 800m.
MODIFY TO: 500m/1,000m Rows, 1,000m/2,000m Bikes, Run in place or in home for designated times.
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DEADLIFTS: If you only have 1 DB do 15-12-9 / side, DB/KB Russian Swings, Slam Balls, Barbell Deadlifts (should be done unbroken), odd object deadlifts.
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BURPEES: Step over DB, Regular Burpees, Squat Thrust, Push Ups.