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
🙂
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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:30 Spider-Man Lunges
:30 Alternating Bird Dogs
:30 Sampson Lunges
:30 Shoulder Taps
:30 Down Dog Hold
:30 Forearm Plank Hold
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DB WARM-UP:
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:20 Farmers Carry (Right)
:20 Strict Press (Right)
:20 Farmers Carry (Left)
:20 Strict Press (Left)
:20 Overhead Carry (Right)
:20 Push Press (Right)
:20 Overhead Carry (Left)
:20 Push Press (Left)
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PRACTICE:
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1 Round:
10 Sit-Ups
5 Double DB Push Press
50m Double DB Walk (Switch at 25m)
Metcon (Time)
“Cash Back”
50-35-20-35-50:
Sit-Ups
After Each Set of Sit-Ups Complete:
10 Double DB Press
50m Mix DB Carry
(1-Arm Overhead + 1-Arm Hanging)
Mixed Carry DEMO: https://youtu.be/WdCUzpciyZI
SCALING:
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DOUBLE DB PUSH PRESS: 1-Arm Push Press (10/SIDE), Barbell (95/65).
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MIXED DB CARRY: 200′ Single DB Walk break up as:
50ft. Farmers Carry (Right)
50ft. Overhead Carry (Right)
50ft. Farmers Carry (Left)
50ft. Overhead Carry (Left)
or, 20 (total) mixed lunges (1 arm overhead or on shoulders and 1 arm at side). 20 Goblet lunges.
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SIT-UPS: If unable to do sit-ups modify to Plank Up-Downs at the original rep scheme or Flutter Kicks increasing the reps to 100-70-40-70-100.