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
🙂
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
…
1 Round:
400m Easy Jog
…
2 Rounds:
:30 Alternating Spider-Man Lunges
:30 Alternating Sampson Lunges
:30 Inchworms w. Push-Ups
…
3 Rounds:
20 Mountain Climbers
5 1-Arm Dumbbell Deadlifts /Side (from between feet)
5 Reverse Lunges /Side
Metcon (Time)
“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Alternating DB Power Snatches
1 Mile Run
100m Walking Lunge
*SCALING*
…
Burpees: Reduce reps to 35, accumulate as many as possible in 2:30, Squat Thrust.
…
Run: Reduce distance 800m to 1,200m, Row 1,600m, Bike 4,000m.
…
Weight: Choose a weight for snatches that allows for 15 reps in a row consistently before resting. Complete within 3 to 5 mins. Faster = too light (do 100 reps), slower = too heavy (do 50 reps).
…
Lunges: Perform 100 Lunges in place (50 reps/side). Reduce the number as needed.