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

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🏠 AT HOME WORKOUT

WARM-UP:



5-4-3-2-1:

Inchworm to Push-Ups*

*After Each Set:

:30 Hollow Hold

:30 Lateral Hops Over DB

:30 Goblet Squats (Light weight if possible)



DUMBBELL WARM-UP (using 1 weight):

5 Good Mornings (Hug/hold weight to chest)

5 Goblet Squats

5 Strict Press / Side

5 Romanian Deadlifts / Side

5 Front Rack Squats / Side



PRACTICE:

6 Thrusters

6 Strict Pull-Ups (or WOD Scale)

3 Thrusters

3 Strict Pull-Ups (or WOD Scale)

Fran’s House (Time)

21-15-9:

Double Dumbbell Thrusters

Strict Pull-Ups
*SCALING*



REPS/WEIGHT: Aim to complete thrusters in 2-3 sets. Adjust Thruster reps based on the weight you have available.

Heavier Weight Option: 15-12-9 or 12-9-6

Lighter Weight Option: 30-20-10 or 27-21-15



THRUSTERS: Single DB Goblet Thruster, 1-Arm DB Thrusters (Split reps between sides), Jumping Air Squats (63-45-18 reps), Odd object thrusters, barbell thrusters.

Goblet Thruster: https://www.youtube.com/watch?v=-R_zfwIR3nU



PULL-UPS: Reduce Strict Pull-Up reps (12-9-6 or 9-6-3), Bent Over DB Rows (Split reps between sides if you only have 1), Barbell Rows, Odd Object Rows, Renegade Rows, Ring or body rows.

Renegade Rows: https://www.youtube.com/watch?v=LccyTxiUrhg