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

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🏠 AT HOME WORKOUT

WARM-UP:

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6 Mins. for Quality:

3 Push Ups to Inchworms

6 Squat to Stand*

9 Wt. Glute Bridges (:2 pause at top)

*Squat to Stand DEMO: https://youtu.be/Dk2kXP_3Yn8

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DB WARM-UP (with 1 light DB):

10 Goblet Squats

10 Goblet Good Mornings

10 Goblet Strict Press

10 Goblet RDL

10 Goblet Squats

Goblet Good Morning: https://youtu.be/7T_cWbUzMwM

Goblet Strict Press: https://youtu.be/vsigZ_T5qYQ

Goblet RDL: https://youtu.be/wHa1vY0nxsQ

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PRACTICE:

20 Air Squats

4 Strict Pull-Ups (or scaling)

6 DB Power Cleans (3/side if 1 DB)

Metcon (AMRAP – Rounds and Reps)

“Nasty Dozen”

12 Min. AMRAP:

50 Air Squats

7 Strict Pull-ups

10 Double DB Power Cleans
SCALING:

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STRICT PULL-UPS: Reduce reps with the goal of finishing the station in 1 min. or less., ring or inverted rows, barbell rows (135/95), dumbbell rows (7/side if only 1), Renegade Rows (7/side).

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REPS/WEIGHT: If DB are HEAVY do 7 reps, if they are really LIGHT do 14-21 reps.

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DOUBLE DB POWER CLEANS: 1-Arm DB Power Cleans (10/side), Barbell Power Cleans (135/95), KB or DB Swings, Slam Balls.