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Friday 050120

1
May

Friday 050120

Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[WEEKDAY SCHEDULE]:

8:30 AM – Meeting ID: 262-806-413
– https://zoom.us/j/262806413

NOON – Meeting ID: 364-492-400
– https://zoom.us/j/364492400

5:30 PM – Meeting ID: 359-115-363
– https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – Meeting ID: 216-528-666
https://zoom.us/j/216528666

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

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🏠 AT HOME WORKOUT

WARM-UP:



5 Mins. for Quality:

5 Push-up to Inchworm

10 Pausing Air Squats (:2 at bottom)

40 Single Unders or 20 Jumping Jacks



DUMBBELL WARM-UP (using 1 weight)

6 Good Mornings (hug weight to chest)

6 Alternating Deadlifts (from between feet)

6 Alternating Hang Power Cleans (from between knees)

3 Front Rack Squats / Side

6 Alternating Squat Cleans (from between feet)



DOUBLE UNDER PRACTICE (Choose 1):

1 Min. of…string large sets together, 5 singles + 1 DU or Attempt + 5 singles, Jumping Jacks, Double Taps.

Metcon (Time)

“Round-a-Bout”

50 1-Arm Alternating DB Squat Cleans

100 Double Unders

50 Hand Release Push-ups

100 Double Unders

50 1-Arm Alternating DB Squat Cleans
*SCALING*



Weight: Reduce to complete sets of 10.



Squat Cleans: Modify to Power Clean + Squat or 1-arm front rack squats. If you have no weight do 75-100 Air Squats at the start and finish of the workout.



Double Unders: Reduce the reps to 50, 150 Single Unders, 50-100 Jumping Jacks or Double Taps.



Push Ups: Reduce reps to 35 as needed. Perform hand release push ups off knees.