Announcements
[WEEKDAY SCHEDULE]
8:30 AM – https://zoom.us/j/262806413
NOON – https://zoom.us/j/364492400
5:30 PM – https://zoom.us/j/359115363
[SATURDAY & SUNDAY SCHEDULE]
10 AM – https://zoom.us/j/216528666
🙂
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
…
:30 Single Unders
:30 Lateral Squats
:30 Single DB Row (Use both hands to hold the ends)
…
:30 Single Unders
:30 Pausing Air Squats (;3 at bottom each rep)
:30 1-Arm Row /SIDE
…
:30 Single Unders
:30 DB Goblet Squats
:30 1-Arm Renegade Row /SIDE
…
PRACTICE:
…
1 Round:
15 Double Unders
3 Strict Pull-Ups
5 Double DB Squat Cleans (5/SIDE if 1 DB)
Metcon (Time)
“Double Knot”
100 Double Unders
21 Strict Pull-Ups
21 Double DB Squat Cleans
75 Double Unders
15 Strict Pull-Ups
15 Double DB Squat Cleans
50 Double Unders
9 Strict Pull-Ups
9 Double DB Squat Cleans
SCALING:
…
DOUBLE UNDERS: Reduce reps to finish in 2:00, 1:30, 1:00, Single Unders 150-115-75, Over and Back DB Hops or Jumping Jacks 50-35-25.
…
STRICT PULL-UPS: Reduce reps 15-12-9 or 12-9-6, Ring or Body Rows, 1-Arm Bent Over or Renegade Rows (Do the reps /SIDE).
…
DOUBLE DB SQUAT CLEANS: 1-Arm DB Squat Cleans (30-20-10), Barbell (95/65).