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Tuesday 041420

14
Apr

Tuesday 041420

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:

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.