Announcements
[WEEKDAY SCHEDULE]
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363
[SATURDAY & SUNDAY SCHEDULE]
10 AM – https://zoom.us/j/216528666
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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1 Min. Jog (in place or around)
:30 Forearm Side Plank /SIDE
:30 Single Leg Glute Bridges /SIDE
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1 Min. Jog (in place or around)
1 Min. Glute Bridges
1 Min. Forearm Plank
1 Min. Glute Bridge Walkouts
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DUMBBELL WARM-UP:
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:30 Goblet Good Mornings
:30 Goblet Squats
:30 Seated 1-Arm Strict Press /SIDE
:30 1-Arm Romanian Deadlifts /SIDE
:30 1-Arm Renegade Rows /SIDE
:30 1-Arm Front Squats /SIDE
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PRACTICE:
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1 Round:
50′ Bear Crawl
5 Sit-Ups
5 Double DB Deadlifts
Metcon (Time)
“Floor It”
Every 5 Mins. x 5 Rounds:
150′ Bear Crawl
35 Sit Ups
20 Double DB Deadlifts
Score is the slowest of the 5 rounds.
SCALING:
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BEAR CRAWL: Reduce distance as needed, 50 Air Squats.
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SIT-UPS: 70 Flutter Kicks, 1 Min. Plank or Hollow Hold.
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DEADLIFTS: 1-Arm Deadlifts (15/SIDE), 2-Handed Kettlebell Deadlifts, Slam Balls, Barbell (185/125).
After Party
For Quality, Not For Time:
21-15-9:
Weighted Glute Bridges
Goblet (Single DB) or Barbell Romanian Deadlifts
Goblet (Single DB) or Barbell Good Mornings
Perform with a slow and controlled tempo for each exercise.
Choose a weight that allows for challenging, but unbroken sets.