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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:30 Alternating Bird Dogs
:30 Forearm Plank
:30 Shoulder Taps
:30 Down Dog Hold
:30 Inchworm to Push-Ups
:30 Arch Hold
…
DB WARM-UP:
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5 Romanian Deadlifts /SIDE
5 Bent Over Rows /SIDE
5 Russian Swings
5 Hang Power Cleans /SIDE
5 Strict Press /SIDE
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PRACTICE:
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1 Round:
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:20 1-Arm Strict Press (Left)
REST :10
:20 Hollow Rocks
REST :10
:20 1-Arm Strict Press (Right)
REST :10
:20 Walkout Push-Ups
REST :10
Metcon (AMRAP – Reps)
“Sleepy Hollow”
8 Rounds:
:20 1-Arm Strict Press (Left)
REST :10
:20 Hollow Rocks
REST :10
:20 1-Arm Strict Press (Right)
REST :10
:20 Walkout Push-ups
REST :10
Score is the lowest number of reps over the 8 rounds.
SCALING:
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1-ARM DB STRICT PRESS: Barbell Strict Press (65/45).
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HOLLOW ROCKS: Hollow Hold, Plank Hold.
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WALKOUT PUSH-UPS: Regular Push-Ups, Knee Push-Ups, Box/Couch Push-Ups.