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[WEEKDAY SCHEDULE]
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NOON – https://zoom.us/j/364492400
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[SATURDAY & SUNDAY SCHEDULE]
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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:25 Slow Air Squats
:25 1-Arm DB Romanian Deadlifts /SIDE
:25 Slow Air Squats
:25 1-Arm DB Russian Swings /SIDE
:25 Slow Air Squats
:25 1-Arm DB Strict Presses /SIDE
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:25 Push-Up to Down Dog
:25 1-Arm DB Push Press /SIDE
:25 Push-Up to Down Dog
:25 Goblet Squats
:25 Push-Up to Down Dog
:25 1-Arm DB Front Squats /SIDE
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PRACTICE:
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2 Strict Pull-Ups + 4 Push Ups + 6 Air Squats
3 Double DB Power Cleans
3 Double DB Front Squats
3 Double DB Hang Squat Cleans
3 Double DB Power Clean and Jerks
3 Double DB Squat Clean Thrusters
Metcon (AMRAP – Reps)
“Speed Dating”
5 x 2Min. AMRAPs:
2 Rounds Strict Cindy
Max Reps DB Movement
Rest 1 Min. Between Rounds
Round 1: Double DB Power Cleans
Round 2: Double DB Front Squats
Round 3: Double DB Hang Squat Cleans
Round 4: Double DB Power Clean and Jerks
Round 5: Double DB Squat Clean Thrusters
1 Round Strict Cindy =
5 Strict Pull-Ups
10 Push Ups
15 Air Squats
SCALING:
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CINDY REPS: Reduce to 3-6-9, 4-8-12.
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STRICT PULL-UPS: Ring or inverted rows, 1-Arm Bent over or renegade rows (5/SIDE), 10 Double DB or Barbell Rows (95/65).
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PUSH-UPS: Off knees or to a box/couch.
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DB MOVEMENTS: 1-Arm (alternate sides every 5 reps), Barbell (95/65).