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:
8 Mins. for Quality:
200m Run
15 Glute Bridges / 10 Single Leg Glute Bridges per side / 15 Glute Bridge Walk Outs
15 Push Ups w. Downward Dog
* Each round change the glute bridge exercise to a different variation. Modify the run to your WOD scaling.
SPECIFIC WARM-UP:
4 DB Deadlifts / Side
4 Hang Power Cleans / Side
4 Power Cleans / Side
_
4 Strict Press / Side
4 Push Press / Side
4 Push Press / Side
_
5 reps of pull-up movement or scaling (5/side on renegader rows)
1-Arm Renegade Rows Demo:
https://www.youtube.com/watch?v=LccyTxiUrhg
Metcon (Time)
“White Knuckles”
20 Strict Pull-ups
400m Run
40 Double Dumbbell Power Cleans
800m Run
40 Double Dumbbell Push Jerks
400m Run
20 Strict Pull-ups
SCALING:
Pull-Ups: Chin-Ups, Reduce the reps to 14. Slow and Controlled Hanging Leg Raises or Knee Tucks, 1-Arm Renegade Row (10 reps/side slow and controlled).
Power Cleans: If you only have 1 DB split the reps. 20 per side total, switch hands every 5 reps.
Push Jerks: Modify to Push Press. Split the reps if you have only 1 db. 20 per side total, switch hands every 5 reps.
Run: Reduce the distance to 200m or do 100m farmers carry with a weight in each hand.