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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200m Run Easy Jog (1 Min. In Home).
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:30 Glute Bridges
:30 Single Leg Glute Bridges /SIDE
:30 Glute Bridge Walkouts
:30 Slow Air Squats
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DB WARM-UP:
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:20 Farmers Carry (Right)
:20 Jumping Air Squats
:20 Farmers Carry (Left)
:20 DB Goblet Squats
:20 Strict Press (Left)
:20 Jumping DB Goblet Squats
:20 Strict Press (Right)
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PRACTICE:
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1 Round:
200m Run
6 1-Arm DB Power Clean and Jerks
6 Weighted Jumping Squats
100m Run with DB
Metcon (Time)
“Groundhog Day”
600m Run
50 1-Arm DB Power Clean and Jerks
400m Run
30 Weighted Jumping Squats
200m Run with DB
30 Weighted Jumping Squats
400m Run
50 1-Arm DB Power Clean and Jerks
600m Run
SCALING:
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1-Arm DB POWER CLEAN AND JERKS: Kettlebell Swings, Slam Balls, Barbell (65/45).
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WEIGHTED JUMPING SQUATS: 30 to 60 no weight, 30 to 60 Air Squats, 30 Jumping Lunges.
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RUN WITH DB [200 METERS]: 1 Min. Run in place or around home (weighted or non-weighted), 200m Run with no weight, 250m Row, 500m Bike.
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RUN [400 METERS]: 2 Min. Run in place or around home, 500m Row, 1,000m Bike.
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RUN [600 METERS]: 3 Min. Run in place or around home, 750m Row, 1,500m Bike.