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:

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Running Line Drills

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High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

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DEMO: https://www.youtube.com/watch?v=WVTJdjFjzaE

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SINGLE DB WARM-UP (1 light weight):

:30 Deadlifts / Side

:30 Hang Power Cleans / Side

:30 Front Squat / Side

:30 Strict Press / Side

Metcon (Time)

“Den”

10-9-8-7-6-5-4-3-2-1:

Double Dumbbell Squat Clean Thrusters

200m Run

DB Squat Clean Thruster Demo: https://www.youtube.com/watch?v=uiKyT6_7bho
*SCALING*

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SQUAT CLEAN THRUSTERS: Single DB Squat Clean Thrusters, Barbell Squat Clean Thrusters, Regular DB Thrusters, Odd Object Squat Clean or Regular Thrusters.

Single DB Cluster Demo: https://www.youtube.com/watch?v=LSGyWhjctXk

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RUN: Jog in place or in house for 1 min., 250m row, 500m bike.