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
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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3 Rounds:
:30 Alternating Samson Lunges
:30 Hollow Hold
:30 Inchworm to Push-Ups
:30 Air Squats
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DB Warm-Up (1 light DB):
4 DB Deadlifts /SIDE
4 DB High Pulls /SIDE
4 DB Power Cleans /SIDE
4 DB Strict Press /SIDE
4 DB Power Clean and Jerks /SIDE
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PRACTICE:
5 Strict Pull-Ups (or WOD Scale)
10 Push Ups
15 Air Squats
3 DB Power Clean and Jerks
Metcon (AMRAP – Rounds and Reps)
“BASE CAMP”
15 Min. AMRAP:
1 Round of “Strict Cindy”
1 Double DB Power Clean and Jerk
1 Round of “Strict Cindy”
2 Double DB Power Clean and Jerk
1 Round of “Strict Cindy”
3 Double DB Power Clean and Jerk
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Add (1) DB Power Clean and Jerk Per Round
1 Round of Strict Cindy =
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
SCALING:
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Cindy REPS: 3-6-9 or 4-8-12.
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STRICT PULL-UPS: Ring or inverted rows, 10 Bent Over or Renegade Rows, 5 Barbell Rows.
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PUSH-UPS: To a box or couch, off knees.
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DOUBLE DUMBBELL POWER CLEAN AND JERKS: Do reps / side if you only have 1 DB, Barbell (155/105).