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Monday 051820

18
May

Monday 051820

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:



6 Mins. for Quality:

3 Push Ups to Inchworms

6 Squat to Stand*

9 Wt. Glute Bridges (:2 pause at top)

*Squat to Stand DEMO: https://youtu.be/Dk2kXP_3Yn8



DB WARM-UP (with 1 light DB):

10 Goblet Squats

10 Goblet Good Mornings

10 Goblet Strict Press

10 Goblet RDL

10 Goblet Squats

Goblet Good Morning: https://youtu.be/7T_cWbUzMwM

Goblet Strict Press: https://youtu.be/vsigZ_T5qYQ

Goblet RDL: https://youtu.be/wHa1vY0nxsQ



PRACTICE:

20 Air Squats

4 Strict Pull-Ups (or scaling)

6 DB Power Cleans (3/side if 1 DB)

Metcon (AMRAP – Rounds and Reps)

“Nasty Dozen”

12 Min. AMRAP:

50 Air Squats

7 Strict Pull-ups

10 Double DB Power Cleans
SCALING:



STRICT PULL-UPS: Reduce reps with the goal of finishing the station in 1 min. or less., ring or inverted rows, barbell rows (135/95), dumbbell rows (7/side if only 1), Renegade Rows (7/side).



REPS/WEIGHT: If DB are HEAVY do 7 reps, if they are really LIGHT do 14-21 reps.



DOUBLE DB POWER CLEANS: 1-Arm DB Power Cleans (10/side), Barbell Power Cleans (135/95), KB or DB Swings, Slam Balls.